Category: Uncategorized

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Come On, Get Happy

Date: 2026-04-27
AO: The Patriot
Q: Wedding Singer ,
PAX: Horshack, Deliverance, Lucius, Fiddler, Prestige, Rim Fire, Shake ‘n’ Bake, Hops, Bone, Wedding Singer, Walker, Lazlo, Trademark, citrus, NASCAR, Shank, Piano Man, Misdemeanor FNGs: 1 Misdemeanor
COUNT: 18
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, Cherry Pickers, WMH, Downward Dog, Worlds Greatest

THE THANG: Rotations

1: 20 Curls, 20 LBCs, repeat, Rifle carry to 2
2: 20 Overhead press, 20 IC Shoulder tap, repeat, Farmer carry to 3 3: 20 Coupon squats, 20 Merkins, repeat, Shoulder carry to track 4: Run a lap, serve as timer

MegaMARY: Leg lift over coupon, Flutter coupon, LBC, Side leg lift, Dirty dog, Donkey kick, Bird dog, Bridge, Flutter, Stretch

ANNOUNCEMENTS: Boneathon, Murph, Convergence, Friday Happy Hour (see Citrus post above)

COT: Harvard Study on happiness reports the importance of strong relationships. Nice to have the data to back up what we already know. Nurture those relationships for your own health and happiness. Put down the phone and connect with those close to you – and pick up the phone to connect with the important people who are farther away. https://eur02.safelinks.protection.outlook.com/?url=https%3A%2F%2Fwww.health.harvard.edu%2Fblog%2Fthe-secret-to-happiness-heres-some-advice-from-the-longest-running-study-on-happiness-2017100512543&data=05%7C02%7Candy.schwarz%40wearemci.com%7C7b45f71969c34e17308d08dea45ffd08%7Cac144e41800148f09e1c170716ed06b6%7C0%7C0%7C639128929334150820%7CUnknown%7CTWFpbGZsb3d8eyJFbXB0eU1hcGkiOnRydWUsIlYiOiIwLjAuMDAwMCIsIlAiOiJXaW4zMiIsIkFOIjoiTWFpbCIsIldUIjoyfQ%3D%3D%7C0%7C%7C%7C&sdata=ijrIdl2T9snUyswUxBIc3vGpCYh7cQaNr%2FzxfZYBVYk%3D&reserved=0 it.

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Pyramid work

Date: 2026-04-27
AO: Hamilton
Q: Booking ,
PAX: Jag, Hobbyhorse, Legacy, Sloop, 2 percent, Margo (STL – MERAMEC), Booking, Goldfish, Traveler, Twinkle Toes FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, WGS, KK
THE THANG: Pyramid Work- line up coupon on near side goal line: 10 OH Press
20 Atlas Shrugs
30 Curls
40 Squats
Run to opposite goal line
10 Burpees
20 Merkins
30 Big Bois
40 Calf Raises
Run back
Continue this pattern each time dropping off the highest number of reps until we got to 10 OH Press/ 10 Burpees

All in 20 reps:
Toe Taps/ Swings- Bear Crawl to O/S Goal box line– Freddy Mercuries/ Flutter Kicks- Bear Crawl back

Leg Lifts/ Low Rows—Lunge Walk to O/S Goal Box line–Penguin Crunches, Copper Head Squats- Lunge Walk back

10 Blockies to wrap it up
MARY: LBC/ Bird Dogs/ Dirty Dogs/ Donkey Kicks
ANNOUNCEMENTS: Tri Fecta coming up with Bone-a-thon/ Murph/ Convergence. Even AO pop up on Thursdays for the summer/ Boardwalk’s celebration for fire fighter certification friday — see chanels
COT: Remember we are often put in a difficult situation by a high power to change ourselves–natural tendency is to want to change / evade/ fix the situation we are in when often times we don’t realize this gives us an opportunity to change ourselves, our approach to adversity and grow in our charcter / strength on how we face adversity.

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Improving mood through movement

Date: 2026-04-27
AO: The Farm
Q: Lumbergh ,
PAX: Firehead, Squatter, Lumbergh, Short-Timer, Infinity
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around the triangle
THE THANG:

– Merkins – 20
– Imperial Walkers – 20
– Lung Walk to midfield
– Dips – 25
– Derkins – 20
– Bear Crawl to end of field
– Squats – 30
– SSH – 30
– Sprint Back to Start
– Mosey around full field
– Merkins – 21
– Imperial Walkers – 21
– Lung Walk to midfield
– Dips – 27
– Derkins – 21
– Bear Crawl to end of field
– Squats – 40
– SSH – 40
– Sprint Back to Start
– Mosey around full field

MARY:
– LBCs
– Rosalitas
– Flutter Kicks
– Penguin Crunches
– American Hammers
– Plank
ANNOUNCEMENTS: Squatter has Q Wednesday, Infinity has Friday COT:
Mood follows action. Something interesting happens when we move: – Your body starts moving
– Your mind starts clearing
– Your mood begins to lift
this could be called behavioral activation, but it could be just called showing up. Hopefully you feel better than when yiu arrived.
So if you’re having a tough day this week—
when motivation is low, stress is high, or you feel stuck—let us all try to remember: Don’t wait for the right mood. Instead take one small action: – Go for a walk
– Start the task
– Do the hard thing first
The mood will usually follow.

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Potomac Rising

Date: 2026-04-22
AO: Potomac Rising
Q: 120 ,
PAX: Tiger Lilly, 120, FIFA (F3 The Capital), Promoter, ?
FNGs: 1 ?
COUNT: 5
The Warm-Up: Hill Prep
– SSH: 20x In Cadence (IC)
– Imperial Walkers: 15x IC
– Third Grade Rockettes: 15x IC (stretch those hamstrings for the hills) – Merkins: 10x On Your Own (OYO)

The Thang: “The Summit Press”
Find a hill with a wall or curb nearby. Line up the coupons at the base. Round 1: The Shoulder Stack
– The Work: 20 Overhead Presses with the coupon.
– The Hill: Rifle Carry (holding coupon at chest height) halfway up the hill, then sprint the rest of the way to the top and back down. – The Wall: 10 Step-ups (each leg).
Round 2: The Chest Burn
– The Work: 20 Chest Presses (lying on back) + 10 Coupon Merkins (hands on the block). – The Hill: Run to the top. At the top, perform 5 Burpees. Sprint back down. – The Wall: 15 Dips on the wall or curb.
Round 3: The Back & Bi’s
– The Work: 20 Curls + 20 Bent Over Rows with the coupon.
– The Hill: Murder Crawl (Bear Crawl) 20 yards up the hill, then sprint to the top and back.
– The Wall: 30-second People’s Chair (Wall Sit) while holding the coupon on your lap. Round 4: The Leg Drain
– The Work: 20 Goblet Squats with the coupon.
– The Hill: Lunge walk 1/4 of the way up, then sprint to the top and back.
– The Wall: Dirty MacDeuce on the wall (2 sets of 12 reps: 12 Donkey Kicks, 12 High Parallel Jumps, 12 Wall Taps, 12 Decline Merkins).
6 Minutes of Mary: Core & Coupons
– American Hammers: 20x IC (pass the coupon back and forth if you want to keep it “small group” style). – Big Boy Sit-ups: 15x OYO with the coupon held at the chest. – Gas Pumps: 15x IC.
– Plank-o-Rama: Hold for 1 minute. Since it’s a small group, each PAX calls out a “Counter-Q” exercise for 10 reps to finish the clock.
COT (Circle of Trust)
– Count-a-rama & Name-a-rama. Fang naming
– Announcements
• Call/talk to those you love