Category: Uncategorized

Date: 2026-03-21
AO: FreeState
Q: Birdman ,
PAX: Pigeon, Deagle, Nomad, Winston, Bachelor, Hotsauce, Cannoli, F3 Scabby, Bluto, Birdman, Horshack, Blucaso, blu something, MoonMan FNGs:
COUNT: 14

WARMUP: SSH, impWalk, hillbillys, copperhead, cherry pick, windmills,
THE THANG: 2 mile runs with 7s..stopping for 6 merkins and 1 burpie…count down reversal to 1 merkin and 6 burpees. 100 yard lunges. San Juan hills rifle carry, bear walk and other, round robin coupon 10×14 exercises. MARY: plankorama, copperhead squats
ANNOUNCEMENTS:
COT:

Date: 2026-03-20
AO: The Driveway
Q: Legacy ,
PAX: Strange Brew, Legacy, Hobbyhorse, Bone, Play-Doh
FNGs: None
COUNT: 5
WARM-UP / PREP (General,Ankles, Hips, Core)
– SSH
• Dave Kovar Long Strides
– Steve Maxwell Spinal Wave
– Steve Maxwell Thoracic Glide
– Steve Maxwell Infinity Hips
– Steve Maxwell Washing Machine
THE THANG:

BLOCK 1: CORE & LOWER BODY ARMOR
• Turkish Get-Up Progression (3 Sets x 2/side)
• Single-leg RDL (8/side – 3-sec eccentric)
• Bulgarian Split Squat (8/side – 3-sec eccentric)

BLOCK 2: UPPER BODY ARMOR
• Bent-over Row (8-10 reps)
• Half-Kneeling Overhead Press (6-8/side)
• Y-Raises (Active Rest – 1 set)

BLOCK 3: STABILITY & ECCENTRICS
– Copenhagen Plank (15-25 sec/side)
– Clamshell Plank (10 reps/side)
– Windmill (4-5/side)
– Steve Maxwell Spinal Wave – Dynamic

ANNOUNCEMENTS: leadership evening on 4/16; CSAUP Trifecta May/June

COT: YHC used to routinely clean 16kg KB— tried it the other day and it was challenging. Aging! But, instead of hurting myself trying to do more i the moment, I just chilled. I’m doing the thedriveway — Strength is a Skill! I want to get back to what I was -but I am being smart SYITG!

Date: 2026-03-21
AO: The Farm
Q: Short-Timer ,
PAX: Trilogy, Squatter, Short-Timer
FNGs: None
COUNT: 3
WARMUP: Not really
THE THANG: Ruck 100% Horsepen Run trail, back through neighborhood. ANNOUNCEMENTS: Qs needed next week.
COT: Good exercise, good company.

Date: 2026-03-21
AO: The Sandlot
Q: Pepco ,
PAX: Deliverance, The Tulip, Rim Fire, Cager, Pepco, Mogul, George FNGs: 1 George
COUNT: 7
March Madness – the Q led the PAX through a series of movements with a basketball and march madness theme.

WARMUP:
sweet 16 reps SSH; elite 8 reps of IW, HB, LBACs, Windmills, WMH, Cherry pickers; down dog, worlds greatest, cobra kai

THE THANG:
Started with a practice
Ricky Bobby to the Hill
Dora Hill workout –
Bobby Hurleys (32) – go Duke!
Merkins (64)
Calf raises (128)

Mosey up the stairs back to the turf field

Did a line drill combined with a pyramid
1 blockee -> rifle carry to 25 and back

1 blockee, 4 coupon squat -> rifle carry to the 50 and back

1 blockee, 4 coupon squats, 8 coupon press -> farmer carry to the opposite 25 and back

1 blockee, 4 coupon squats, 8 coupon press, 16 curls, -> rifle carry to the opposite endline and back

Four corners offensive
Ran to corner 1 – 64 mountain climbers
Ran to corner 2 – 64 one leg calf raises
Ran to corner 3 – 32 step ups
Ran to corner 4 – 16 squats

The Game
PAX divided into two teams for a free throw challenge – first team to make 5 total free throws wins. On every miss, the team does 3 burpees. Cager, The Tulip and Deliverance won 5-0.

Then we played a quick game of 3 on 3 where the same team won.

MARY: 32 LBCs
ANNOUNCEMENTS: Murph, boneathon, convergence – check the channel

COT:
Reflecting on his birthday and the past year, the Q shared the importance of 2F Fellowship, including how grateful he is for friends who encourage him. As iron sharpens iron, so one man sharpens another.

Date: 2026-03-21
AO: Olympus
Q: NOAA , Walk-on
PAX: Norm, Toolbox, Obadiah, Walk-on, Ashe, El Camino, Roddick, YNAB, NOAA, Doodles FNGs: None
COUNT: 10
WARMUP:
Walk-on led
SSH
Michael Phelps
Cherry Pickers
WMH
Dynamic Stretching
THE THANG:
Paired up

3 legged race for 200yrds with 25 merkins every 50 yards

Wheel barrow for 50 yards switching and 25 squats to calf raises every yards.

Repeat, all exercises but cut distance in half.

Ultimate.
MARY: during Ultimate
ANNOUNCEMENTS:
AT Hike

Road Cleanup
COT: Walk-on discussed his March Madness bracket and how no matter how much you plan, things won’t got perfectly and you’ll need to adjust and keep moving.