Author: willhlaw

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!

Date: 2026-04-06
AO: Acropolis
Q: Atlas ,
PAX: Doodles, Atlas, NOAA, Peanuts, OnlyFans, Hightower
FNGs: None
COUNT: 6
WARMUP:
SSH: Willy May say; Cherrie pick; Down dog; high knees; Jump squats

THE THANG:
5 minutes run
5 Pull ups
15 merkins
20 Squats
ABs exercises
Rinse and repeat

MARY: 5 minutes run
ANNOUNCEMENTS:
Road clean up
COT: Be a peace maker even for the benefit of others around you.

Date: 2026-04-06
AO: The Patriot
Q: Strange Brew , Smokey
PAX: Strange Brew, Smokey, Lazlo, Lucius, Prestige, Hops, My Space, Rim Fire, SAAS, Wedding Singer FNGs: None
COUNT: 10
WARMUP: The Usual
THE THANG: Run up hill and then down x10
MARY: 69 WWIIs, toy soldiers, Nolan Ryans, WWIs
ANNOUNCEMENTS: check channel
COT: Smokey started posting at age 65 and has been a consistent presence at thepatriot ever since. He expressed gratitude to the group and is a great role model with respect to staying fit as we age.

Date: 2026-04-06
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Lumbergh, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

2 Rounds:

15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back – Repeat

With extra time did:
Imperial walkers
SSH
Mountain Climbers
Crawdaddies

MARY:

Flutter kicks, LBC, Side crunches, American Hammers, Plank

ANNOUNCEMENTS:

Trilogy Q on Wed

COT:
With my wife being able to help with her mom at the hospital, made me consider the importance and utility of being prepared with health and/or wealth to be in a position to help others in need.