Author: willhlaw

Date: 2026-03-26
AO: Ruck Dynasty
Q: Fish Fry , Pepco
PAX: Hobbyhorse, Cager, Pepco, Fish Fry
FNGs: None
COUNT: 4
WARMUP: parking and milling around
THE THANG: mosey up minor hill and a stroll through the mean streets of McLean MARY: nope
ANNOUNCEMENTS: none
COT: enjoy the weather

Date: 2026-03-26
AO: FreeState
Q: Dungeon Master ,
PAX: Bluto, Cannoli, Andrew Churchill, Pigeon, Dungeon Master FNGs: None
COUNT: 5
WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone Get coupons . . .
Set 1
– Curls with coupon x25 OMC, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12
– Squats with coupon, x20 OMC, x15, x15
– Ground-to-overheads with coupon x 15 OMC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 2
– Merkins x15 OYO, x15, x15
– Bend-over row (with coupon) x30 OMC, x25, x25
– Forward Lunge
– 1st rep: walk across court
– 2nd rep: walk across court
– 3rd rep: backward lunge in place X16 OMC
– Chair sit and pass coupon x13 IC, x10, x10
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3 (optional)
– Chest press with coupon x25 OMC, x20, x20
– Hip raises x10 hold for 5 sec, x10 hold for 5 sec, x10 hold for 5 sec – 1st rep: Hammers, 2nd rep: LBCs
– Repeat 1x using 2nd rep figure, repeat…, etc.

MARY:
– Flutters x 10 IC
– Scissors x10 IC
– Flutters x 8 IC
– Scissors x8 IC
– Flutters x 6 IC
– Scissors x6 IC

ANNOUNCEMENTS:
– N/A

COT: my daughter’s progress

Date: 2026-03-26
AO: Olympus
Q: Pop Fly ,
PAX: OnlyFans, Pop Fly, Toolbox, Drano, Obadiah, Atlas, NOAA, Baywatch, Doodles, Rambler FNGs:
COUNT: 10
WARMUP: Yes

THE THANG:
Round 1:
– Broad Jump 10 yards. 10x Burpees, 10x Bonnie Blars, 10x Big Boy situps – Broad Jump 10 yards – repeat exercises
– Broad Jump 10 yards – repeat exercises
– Bear Crawl back to start – Run a lap

Round 2:
– Murder Bunny 10 yards – 15x Cactus Squats, 15x OH Press, 15x Curls – Murder Bunny 15 yards – repeat exercises
– Murder Bunny 15 yards – repeat exercises
– Bunny Murder back to start – Run a Lap

Round 3: Repeat Round 1 + Run 2 laps

MARY: 65x Calf Raises

ANNOUNCEMENTS: AT Hike (16-20 April), Road Clean Up (25 April), Murph (25 May)

COT: Q shared a story about a friend and how it reminded him to be better about reaching out to friends he hasn’t talked to in a while

Date: 2026-03-23
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Kuch, Haggis, Renaissance, Tron, Jetstream, Rocketman
FNGs: None
COUNT: 6
WARMUP: Squats, Windmills, etc.

THE THANG: 2.3 mile walk around the neighborhood then a surprise 2ndF movie night in honor of our Site Q.

COT: Be thankful for each and every day!

Date: 2026-03-25
AO: The Aerie
Q: Rocketman ,
PAX: Rifleman, Cruise, Lonestar, Trifecta, Rocketman
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, Cherry Pickers, etc.

THE THANG:

40 seconds on, 20 seconds off. 8 min intervals.

Four stations, rotate through the intervals:

– Overhead Claps
– Hand Release Merkins
– LBCs
– Peter Parkers

Mosey

Coupon stations

– Sandbag: lunges
– Coupon: curls
– Coupon: overhead press
– KB: swings

Mosey

Random stations

– Flutter kicks
– Sandbag cleans
– CDDs
– Coupon squats

Recycle as needed!

MARY: Some of the World’s Greatest Stretch.

ANNOUNCEMENTS: Murph prep soon!

COT:

Pride goes before destruction, And a haughty spirit before stumbling.

Proverbs 16:18