Category: Uncategorized

Date: 2026-03-11
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Bone
FNGs: None
COUNT: 3
WARMUP:

– 20 SSH
– 15 Dead Bugs
– 10 Bird Dogs (each side)
– 5 I, Y, T, Ws (each letter)
– 15 Glute Bridges
– 10 Plyo Merkins
– 5 Goblet Squats (2 up, 2 down)
– 10 Scapular Merkins

THE THANG:

2 Rounds of 3 Payloads (25 min target)

– Payload 1: Grip & Power:
– The Kill: 25 Heavy Kettlebell Swings, performed unbroken or with a single break. – The Carry: Farmer’s Carry.
– Payload 2: Restricted Breathing:
– The Kill: 5 Push Press (Right) + 5 Push Press (Left), followed by 5 Rows (Right) + 5 Rows (Left). – The Carry: Zercher or Bear Hug Carry.
– Payload 3: Anti-Lateral Flexion:
– The Kill: 10 KB/Sandbag Plank Pull-Throughs (each side) + 10 Hand-Release Merkins. – The Carry: Suitcase Carry (per side).

MARY:
– 30-second Hollow Hold.

ANNOUNCEMENTS:
– Boneathon, Murph Challenge

Date: 2026-03-11
AO: Compound
Q: Doodles , Monk, Poe, Sunny, Skidoos, Corkscrew (F3 The Capital), Monte Karlo
PAX: Monk, Sunny, Doodles, Skidoos, Monte Karlo, Corkscrew (F3 The Capital), Poe, Maytag FNGs: None
COUNT: 8
Warm up
SSH, imperial walkers, hillbillies, Cherry twists, Willy mays, Carl Lewis, down dog, world great stretch, kobra Kia.

The Thang
Mosey around mosaic and performed the following at each station.

5 burpees
20 merkins
20 dry docks
1 min pull up hang and 10 pull ups
20 Mike Tyson’s
20 kobra merkins
10 inch worm merkins
10 dog pointer merkins
20 hand release merkins

Mary
Yes

Announcements
Convergence in June, Murphy’s in may, AT hime in April.

Prayer
Sunny’s mom, Corkscrews friend battling cancer.

COT
We live in an international world – connected world. This requires two things – be open minded to learning new cultures and methodologies but also have a barometer of your own and knowledge of what you believe and who you are. We can adapt best when we know ourselves and our own history well. Otherwise we leave ourselves open to blowing with wind to every little whim or trend which can lead to folly.

Date: 2026-03-11
AO: The Aerie
Q: Trifecta ,
PAX: Lonestar, Stewie, Trifecta, Chasqui
FNGs: None
COUNT: 4
WARMUP: Math Beatdown
Warm-up: Bat Circles, Michael Phelps, Side Straddle Hops, Standing Torso Rotations, Mosey around the field THE THANG:
5! Factorial Ladder (to 120) – 5 Merkins, 4 Curls, 3 Chest Press, 2 Jump Squats, 1 Burpee Fibonacci Frog Jumps – 1, 1, 2, 3, 5, 8, 13 Frog Jumps
Rifle Carry to Corner of Field
SIN = O/A – 20 Squats, 20 Overhead Presses, 20 Alternating Lunges W = F × D – 20 World War Situps, 20 Flutter Kicks, 20 Diamond Merkins Suicides to 10 Yard Line, then Goal Line
Rifle Carry to Goal Line
Rifle Carry to Bench
S = D / T – 20 Squats, 40 Dips, 20 Thrusters
Y = MX + B – 25 Y Raises, 25 Merkins, 25 X-Factors, 7 Burpees
MARY: Mary (Core Round) – Flutter Kicks, Big Boys, Plank → Downward Dog, X-Factors ANNOUNCEMENTS: men’s alliance , weekend camping getaway
COT: Never too old to learn. Today we proved that even at our age we can still learn something new. Whether it’s math on a chalkboard or math on a football field, the lesson is the same: keep pushing yourself, keep challenging your mind and body, and never stop growing. 💪📚

Date: 2026-03-11
AO: Horizon
Q: Disco ,
PAX: Disco, sticks, Gherkin, Kodiak, Tomb Raider
FNGs: None
COUNT: 5
WARMUP: rockettes, windmill, m Phelps, 5-7 motivators, world greatest, oyo THE THANG: the pax rotated through rounds of 5 exercises:
Rounds 1 and 2: mountain climbers, coupon curls, squat jumps, coupon sit-ups, run midfield w soccer jump. Rounds 3 and 4: merkins, overhead press, bear crawl, coupon squats, Yves poll. Round 5: lunge walk, coupon rows, copperheads, kettlebell swings, karaoke. Round 6: Romanian dead lift, derkins, Bobby Hurley, blockers, shuttle run. MARY: EOPO: penguins, boxcutters, bird dogs, j Los, WWIs
ANNOUNCEMENTS: no
COT: Small steps daily build rational optimism and resilience mindset. Shawn Achor: https://bjgreenphd.com/the-happiness-advantage-the-seven-principles-of-positive-psychology-that-fuel-success-and-performance-at-work-by-shawn-achor/#:~:text=Both%20Achor’s%20presentation%20and%20his,problems%20as%20local%20and%20temporary.

Date: 2026-03-11
AO: The Patriot
Q: Piano Man ,
PAX: Booking, Lazlo, Piano Man, Ice Tea, Yertle The Turtle, Ripcord, SAAS, Wedding Singer, Rim Fire, Hops, CableGuy FNGs: None
COUNT: 11
WARMUP: SSH (IC), Imperial Walkers (IC), Hillbilly (IC), Michael Phelps (IC), Moroccan Night Clubs (IC), Cherry Twist (IC), Coupon Toe Taps (IC), Willie Mays Hays (IC), Down Dog, WGS, CK THE THANG:
– Rifle Carry around amphitheater
– 12 each and SLOW: box jumps, derkins, stepups (IC), dips, bulgarian split quats (each leg) – Count off by 2s
– Team 1 stays in amphitheater and does exercises on repeat
– 12 coupon crucibles (coupon curl straight into overhead press) – 12 coupon kettle bell swings
– 12 Maggies (coupon chest press while doing flutter kicks)
– 12 reverse coupon lunges (IC alternating legs)
– Team 2 is the timer, running to the bottom of 30th St Hill where they do 6 burpees and then run up the hill and back to the amphitheater – Repeat
MARY: V-ups, turtle rockers (courtesy of Yertle), dirty dogs, donkey kicks, bird dogs ANNOUNCEMENTS: The Murph, Boneathon, Convergence
COT: It’s only been 3 weeks since my last Q where my COT was about being intentional with time because on average we each only have 4,000 weeks. Trying to get into the habit of Q’ing more, reading more books rather than doomscrolling. The best way to break bad habits is to replace them with good ones. Note Legacy’s plea to break the habit of going to Patriot every Wednesday and try a new AO.