Author: willhlaw

Date: 2026-03-14
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Short-Timer
FNGs: None
COUNT: 2
WARMUP:
WMH
THE THANG:
3+ miles around Sully Historic Park
MARY:
ANNOUNCEMENTS:
Short-Timer Q on Monday
COT:
Discussion of family

Date: 2026-03-10
AO: FreeState
Q: Deagle ,
PAX: Cannoli, Horshack, Bachelor, Winston, Deagle, F3 Scabby, Pigeon FNGs: None
COUNT: 8
WARMUP:
– SSH x 25 IC
– Imperial Walkers x 15 IC
– Monkey Humpers x10 IC
– Frankenstein x 15 IC
– Hairy Rockets x15 IC
– Merkins x 10 IC
– Mountain Climbers X10
– Plank Jacks X10
– Merkins X10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
– Circuit # 1 – pacer does 1 burpee, runs to the main entrance, 2 burpees, runs back, 1 burpee – Curls
– Coupon Squats
– Dips
– Burpee-cide
– Circuit # 2 –Bear-Crawls to the butterfly, 5 merkins, lunge – Bend-over Rows
– LBCs
– Step Ups
5 minutes stretching, led by Pigeon

MARY:
– Dying Cockroach x 20 IC
– American Hammer X20 IC
– X Factor
– Plank-O-Rama
– Reverse Crunches x20 IC + 10 flutters IC

ANNOUNCEMENTS:
Sign up for Q!

COT:

Date: 2026-03-13
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Play-Doh
FNGs: None
COUNT: 2
WARMUP:

◦ Ankle Circuit (Heel/Toe walks, Ankle circles).
◦ Hip Circuit (Prying Goblet Squat, Lateral/Half-Kneeling Rocks). ◦ Core/Scap Activation (Dead Bug, Scapular Push-ups).
◦ Frontal Plane Prep (Side-To-Side Hops + Eccentric Calf Raises).

THE THANG:

Block 1: Rotation + Lower
◦ TGU Progression (3 sets)
◦ Balkan Superset: Single-leg RDL + Bulgarian Split Squat

Block 2: Upper Push/Pull (8–9 Min):
◦ Superset: Bent-over Row + Half-kneeling Overhead Press
◦ Active Rest: Y-raises

Block 3: Hip Stability + Eccentrics (9–10 Min):
◦ Copenhagen Plank + Clamshell Plank Superset
◦ Windmill

Date: 2026-03-13
AO: Terrapin Station
Q: CableGuy ,
PAX: Flipper, Ripcord, Goldfish, Sloop, Old Bay, CableGuy
FNGs: None
COUNT: 6
WARMUP: SSH, AC, CP, WMH, HB, DD, CK
THE THANG: Split into two teams for 100 reps of an exercise, punctuated by block movements around the parking lot. This was not a Dora – each Pax completed 100 Burpees, 100 BW Squats, 100 Curls and 100 Merkins. The block movements varied between Farmer’s Carry, Rifle Carry and Shoulder Carry. R1: Burpees, Farmer’s Carry
R2: Body Weight Squat, Rifle Carry
R3: Curl, Shoulder Carry
R4: Merkin, Farmer’s Carry
R5: Flutter Kick (2 is 1 or IC), Rifle Carry
R6: Low Row, Shoulder Carry RAN OUT OF TIME
MARY: LBC
ANNOUNCEMENTS: Summer kickoff events seem far off but require training now: Memorial Day Murph, Boneathon, Convergence.
COT: This is a small but mighty AO. Low but consistent head count. To keep it going, you have to put effort into it. Commit to choosing The Station and sign up to Q.

Date: 2026-03-13
AO: Atlantis
Q: Hammer ,
PAX: Palmetto, Mom’s Spaghetti, Hammerhead, Hound Dog, Forceps, Hubble, Hammer FNGs:
COUNT: 7

WARMUP: Ssh, wgs, iw/HW, wmh, oyo quad and hammy stretch.
mosey to the bridge
THE THANG: Norwegian 4×4: 2 minutes across the span, 2 minutes return; 85-90% effort (4 minutes, 4 times). Each of the 4 rounds separated by 3 minutes of low intensity exercises to bring HR down – including core work, chest iso-holds, squats, etc. MARY: none
ANNOUNCEMENTS: Murph + convergence coming up. Need Qs for next week!
COT: Life gets better when you put 30 seconds of thought and effort into something for the next person to come along.