Author: willhlaw

Date: 2026-04-08
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Squatter, Lumbergh, Trilogy, Firehead
FNGs: None
COUNT: 5
WARMUP:
SSH
Hillbillies
Arm Circles
Michael Phelps
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
– SSH, IC
– Squats w/ Calf Raise, IC
– Grady Corn, IC
– Merkins, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
Movements:
Lunge Worm
Bear Crawl
Lunge Walk
Frankensteins
MARY:
Tempo LBC
Flutter Kicks
American Hammers
Rosalitas
ANNOUNCEMENTS:
Lumbergh Q on Friday
COT:
Giving up control and handing it over to someone else after all these years is a struggle.

Date: 2026-04-07
AO: Delphi
Q: Atlas ,
PAX: Atlas, Rocket, NOAA, Rambler, Part-Time, Peanuts, Obadiah FNGs: None
COUNT: 7
WARMUP:
SSH; Michael Phelps; Chery picks; Willy May says; down dog; squats

THE THANG: Elevens
Mike Tyson + BBSU (2=1)
Glide(2=1) + jungle boy squat

MARY:
Low Plank

ANNOUNCEMENTS:
COT: Guide your kids with love and patience. Do not put too much pressure on them. I tend to set expectations high for my boys, resulting in them being afraid to make mistakes and to enjoy what they are doing. Instead, they are trying to please me. How can I empower my kids without making them feel underachieving

Date: 2026-04-07
AO: The General
Q: Lazlo ,
PAX: Lazlo, Goldfish, Robo, Landscape, Pepco, Gherkin
FNGs: None
COUNT: 6
It was another early start, unless you just got back from Africa and it felt like it was the middle of the day. For the Q, it was early. Which means stuff happens. Like a whole Q planned around music and your speaker won’t connect to your phone. But Gherkin was there for the save. Just in time for a 5:32 start. Which means it wasn’t so early anymore. We solved two problems.

WARMUP: SSH, imperial walkers, hillbillies, variety lap, Michael Phelps, cherry twist, Willie Mays Hayes, down dog

THE THANG: The PAX gathered at the goal line around a stack of cards, each card had an exercise. The Q started a playlist. The cards were shuffled, the playlist was shuffled. The PAX did the exercise until the end of the song. But wait! That would be terrible. The cheat code was to call Leeroy Jenkins. Whenever a PAX called Leeroy, we all ran to the 50 and back, flipped a new card, and did the new exercise until the end of the song. Except the PAX that called Leeroy, who ran over the to pullup bars for a set, then joined the group. Only one Leeroy per song, and only one Leeroy per PAX (until they were all used and we all got one more).

The exercises were (not in this order, but something close to this, I think): 1. Freddie Mercuries
2. Bobby Hurleys
3. Earth 2 sky
4. Curls
5. Toy soldiers
6. Rows (single or double arm)
7. Atlas shrugged
8. Jump over coupon
9. LBCs
10. Appollo Ohno’s
11. Cactus Jump Squats
12. Bonnie Blairs
13. Leg lift over coupon
14. OH press

MARY: flutters, penguin crunches, supermans, dirty dogs

ANNOUNCEMENTS: May/June trifects, new McLean AO, nutrition challenge

COT: The Q shared two stories from the last week that both made me reflect on how many people are struggling in the world outside the spotlight of the news and social media. It’s more common than we think and I don’t know what to do about it. If you’re moved to help somehow, that’s awesome, I’d love to hear about it.

Date: 2026-04-07
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Dungeon Master, Horshack, Andrew Churchill, Cannoli FNGs: None
COUNT: 5
WARMUP:

Warm-Up – “Batting Practice”

Circle up
• SSH x25
• Imperial Walkers x20
• Arm Circles (forward/back) x15 each
• Toy Soldiers x15
• Slow Squats x15
• Light jog around bases

Karaoke down 1st baseline, backpedal back

THE THANG

Head to baseball diamond to complete the cycle:
• 1st base = Single (speed)
• 2nd base = Double (strength)
• 3rd base = Triple (endurance)
• Home = Home Run (full-body finisher)

Run the bases between each station

1st Base – “Single” (Speed & Agility)

At 1st base:
• Sprint Home → 1st (repeat 2x)
• Fast feet (in place) x30 sec
• Burpees x10

Run to 2nd base

2nd Base – “Double” (Coupon Strength)

At 2nd base (bring coupons here or stage them):
• Coupon Curls x20
• Coupon Thrusters x15
• Bent-over Rows x15
• Overhead Press x15

Run to 3rd base

3rd Base – “Triple” (Endurance)

At 3rd base:
• Walking Lunges (to foul line and back)
• Bear Crawl 20 yards
• Plank hold 45 sec
• Mountain Climbers x40
Run home

Home Plate – “HOME RUN” (All-Out Finisher)

At home plate:
• 10 → 1 Ladder:
• Merkins
• Squats

(10/10, 9/9, 8/8… down to 1)

Then:
• 30-sec all-out sprint to 1st
• Jog back

Mary-o-rama & Stretch-o-rama

COT

Spring is when everything starts moving again. Trees that looked dead… come back to life. Not because they got something new—
but because it’s time for nature to act on what was already there.

And we’re the same way.

There’s something you’ve been putting off—
a goal, a conversation, a next step.

You don’t need more time or more preparation.
You already have what you need.

Spring is just the reminder:
stop waiting… and start moving.

Date: 2026-04-07
AO: Atlantis
Q: Hubble ,
PAX: Mom’s Spaghetti, Hammerhead, Smokee, Bougie, Hubble, Forceps FNGs: None
COUNT: 6
WARMUP: SSH, WMH, RVE
THE THANG: mosey to Garfield park, taking the long way to bump up to ~0.75mi.

For 25 mins, as many sets as possible:
2 pull-ups , 4 merkins, 6 squats
Modify sets/reps/form as needed.

Aiming for ~38 sets (75% of a full Murph) but the goal is really progression/effort and it’s OK not to count.

Mosey back to the AO – taking the short way (0.5mi) to arrive on time at the 45 min mark.

MARY: cut for time
ANNOUNCEMENTS:
See main channels for details on Murph (25 May) and Convergence.

Q sign ups & HCs – really helps to have these more than a day before to share the load and keep things fun. Bougie and Hammerhead are going to grab some upcoming slots. Get your name on the calendar!

COT: keep up the good work!