Date: 2026-05-22
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Hubble, Hammer
FNGs: None
COUNT: 3
WARMUP:
THE THANG: –Bridge Assault–
Mosey to Eleventh St Bridge
RunUp at sunup: Lead runner takes off for first peninsula (set PAX to 5-10-15 of burpees — merkins — 4count mtn climbers)
After returning, with PAX holding their planks/stretch planks, call out “next runner!” Then during successive runups to first peninsula:
Continue Burpees Merkins Mtn Climbers and holding planks while waiting …. Onto the second bridge or peninsula !
MaryKats — Alt Fwd Lunges — AirSquats [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(We modified that due to time crunch)
All PAX continue MaryKats — Alt Fwd Lunges — AirSquats and holding planks while waiting …. Onto the third bridge or peninsula !
Duck Walks — Jumps Squats — Seal Jacks [rounds of 5-10-15 respectively] Each PAX, again, assaults bridge in succession.
(AGAIN we modified that due to time crunch)
All PAX continue Duck Walks — Jump Squats — Seal Jacks and holding planks while waiting …. MARY: No time
ANNOUNCEMENTS: Monday 5/25 0700 The Murph at GMU pickle ball courts and athletic field – Saturday 5/30 BoneaThon – Saturday 6/6 Teddy Roos Island Convergence COT:
Special Driveway – Kettlebells in the Rain
Date: 2026-05-22
AO: The Driveway
Q: Legacy , Play-Doh
PAX: Play-Doh, Roulette, Legacy, Trademark, Flux, Prestige
FNGs: None
COUNT: 6
WARMUP: imp walkers, hill billy, spinal wave, prying goblet squats, deadlift
THE THANG: Modified rite of passage. Kettlebell Swings 10 x 10 EMOM. Then clean and press— ladders R and L, 5,4,3 2,1, repeat
ANNOUNCEMENTS: so many things
COT: THIS IS THIS GROUP!
Escalation at The Patriot
Date: 2026-05-22
AO: The Patriot
Q: CableGuy ,
PAX: CableGuy, Tax Guy, Jones, Big Short, Walker, Wedding Singer, Rim Fire, SAAS, Lazlo, Strange Brew, Bone, Waterboy FNGs: None
COUNT: 12
WARMUP: SSH, HB, AC, CP, WMH, DD, CK
THE THANG: Escalator. Goes as follows:
10 x Burpee, then a lap
10 x Burpee, 10 x Merkin, then a lap.
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
10 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x LBC single count. MARY: None
ANNOUNCEMENTS: Trifecta
COT: Go have a fun and safe moist Memorial Day weekend!
Hittin’ Switches
Date: 2026-05-22
AO: Terrapin Station
Q: 2 percent ,
PAX: Shake ‘n’ Bake, Ice Tea, Ripcord, East Wing, Enron, 2 percent, Goldfish FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG:
Mosey round the school
3 rounds: Pull ups/Dips/Merkins/Squats
Back to the blacktop for some dynamic exercises:
Heel Scoops
Moving quad stretches
Rotating Lunges
Dynamic Willy Mays Hays
Hip Openers
3 rounds of “Excuse me, I have a question” – Wall sits w/ 20 second hold and alternating hand raises
1 Round of coupon work:
20 Curls
20 Tricep Extensions
20 OH Press
20 Single Leg RDL’s
20 Chest Press
20 Weighted Calf Raises
Grand Finale: “Hitting’ Switches On Bitches” – IYKYK
MARY: 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s
ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, F3 Corporate coming to town on 5/28 and they need a ride, other stuff I can’t remember
COT: Decisions are hard. Especially the hard ones.
The Aerie Bootcamp
Date: 2026-05-22
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, FNG1 & FNG2. (Get names next time)
FNGs: 1 FNG1 & FNG2. (Get names next time)
COUNT: 2
WARMUP: Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below Merkins/merkins with clap
Derkins
Carolina dry dock
Curls for girls
Jump squats
Thruster
Lunges across field and back
Scissor kicks
American hammer
MARY:
ANNOUNCEMENTS:
COT: we have a purpose!! Acts 13:36
F3 The Capital 