Author: willhlaw

Date: 2026-03-27
AO: The Farm
Q: Trilogy ,
PAX: Squatter, Lumbergh, Short-Timer, Firehead, Infinity, Trilogy FNGs: None
COUNT: 6
WARMUP:
SSH
IW
WMH
BP
Mosey
THE THANG:
3 rounds of 45/15 Tabata
Merkin
Squat
Coupon Curls
Mt Climber
Dumbbell Overhead Press
Lunge
Dumbbell Row
Monkey Humper
Dips
Coupon (kettlebell) Swing
with a Mosey in between
MARY:
Bench crunches
ANNOUNCEMENTS:
Ruck tomorrow
Infinity Q on Monday
COT:
The stresses in life that still give you nightmares 20 years later – but we survived.

Date: 2026-03-27
AO: Rec League
Q: Promoter ,
PAX: Baguette, 120, FIFA (F3 The Capital), Promoter
FNGs:
COUNT: 4
WARMUP: 1/4 mile mosey, stretching afterwards
THE THANG:
2x 10/25/45 yard shuttle run
5x Escaladora de Vida
2x 20/35/45 yard shuttle run
5x Escaladora de Vida
4x 45 yard AFAP
1/4 mile mosey, stretching afterwards
MARY:
30s Big Boy Situps
30s Reverse Crunch
30s Penguins (double count)
30c LBCs
ANNOUNCEMENTS:
Convergence 6/6; can clown car if wanted
Trying to plan event for Tiger Lily’s departure
COT:
More is not always better!

Date: 2026-03-27
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar, Rocketman, Stewie
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Original workout when I went from age 50 to 51 (that’s the tie in:grinning:) Music- why can’t this be love
5 jump squats and burpee for duration of song

54 second Balls to the Wall

Music – Dreams by Van Halen
54 yd continuous (rifle carry, suitcase carry, walking curls)

54 merkins

Music – Love Walks in
27 yd lung walk, broad jump, bear crawl, crab walk continuous

Music- 5-1-5-0 dirks Bentley
1 min plank, lbc, Freddy Mercury & box cutters continuous
MARY:
ANNOUNCEMENTS:
COT: birthdays are awesome. Celebrate

Date: 2026-03-20
AO: Rec League
Q: Baguette ,
PAX: Baguette, 120, FIFA (F3 The Capital), Rick/Scabby
FNGs: None
COUNT: 4
WARMUP:
0:00 – 2:00 (Mobility Flow)
– SSH x 25
– Imperial Walkers x 15
– Arm Circles (forward/back) x 15 each
– World’s Greatest Stretch (alternating)
2:00 – 4:00 (Activation)
– Air Squats x 20
– Plank Shoulder Taps x 20
– Reverse Lunges x 15 each leg
4:00 – 6:00 (Dynamic Prep)
– High Knees (in place) x 30 sec
– Butt Kickers x 30 sec
– Toy Soldiers x 20
– 5 Burpees (controlled pace)

THE THANG:
Tabata Stations
8 rounds, 20s on, 10 s off
1 min

MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-03-18
AO: Potomac Rising
Q: Baguette ,
PAX: Baguette, Promoter, FIFA (F3 The Capital)
FNGs: None
COUNT: 4
:fire: “Jump the Fire” – Chaharshanbe Suri Beatdown
WARMUP:
:stopwatch: 0:00 – 6:00 | Warmup (IC unless noted)
– SSH x 20
– Imperial Walkers x 15
– Hillbillies x 15
– Arm Circles x 10 forward / 10 backward
– Moroccan Nightclubs x 15
Then (OYO):
– 10 Squats
– 10 Lunges each leg
– 10 Merkins

THE THANG:
Block 1 (6:00 – 16:00) | Fire Ladder
Mark ~15 yards
Each round:
Bear Crawl out
Perform:
– 5 → 10 → 15 → 20… Merkins
– 10 → 15 → 20 → 25… Squats
– 15 → 20 → 25 → 30… Flutter Kicks (4-count)
– Broad Jump back
Continue climbing ladder for full 10 min

Block 2 (16:00 – 27:00) | Spring Rebuild (Tri-Set Loop)
AMRAP 11 min:
– 20 Squats
– 15 Merkins
– 20 Walking Lunges (count = steps)
– 25 LBCs
– 20 Shoulder Taps (count each side)
:point_right: Continuous loop, no rest

Block 3 (27:00 – 39:00) | Festival of Fire (Partner)
Partner up
Format:
Partner A: Wall Sit (or Plank)
Partner B completes:
– 10 Burpees
– 20 Squats
– 30 Mountain Climbers (4-count)

MARY:
– 20 American Hammers (4-count)
– 15 Leg Raises
– 20 Freddy Mercuries (4-count)
– 30-sec Plank
– 20 Rosalitas
– 15 Heels to Heaven

ANNOUNCEMENTS:

COT:
“Zardi-ye man az to, sorkhi-ye to az man.”
Leave something behind. Take strength forward.