Category: Uncategorized

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.

Date: 2026-03-11
AO: The Farm
Q: Lumbergh ,
PAX: Lumbergh, Squatter, Infinity, Trilogy, Shorttimer
FNGs: None
COUNT: 5
WARMUP:
– SSH
– Don Quixotes
– Beat Pickers
– Arm circles
– Mosey around triangle and field

THE THANG:
– Merkins – 20
– SSH – 40
– Burpees – 10
– Karaoke to mid point switch and continue to fence
– Dips – 30
– Squats – 50
– Derkins – 25
– Bear Crawl to mid point and lung walk to start
– Mosey around fields
– Imperial Walkers – 20
– Mt. Climbers – 20
– Grady Corn – 20
– No Surrenders- 20
– T-Claps – 30
– Shoulder Taps – 20

MARY:
– LBCs
– Rosalitas
– Flutter Kicks
– Penguin Crunches
– American Hammers
ANNOUNCEMENTS:
Infinity has Q Friday
COT:
“If you don’t know where you’re going, any road will take you there” is a famous, oft-cited line from Alice in Wonderland, spoken by the Cheshire Cat.

Date: 2026-03-04
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley, Peanuts
FNGs: None
COUNT: 3
WARMUP: SSH/Burpee countdown
THE THANG:
Three station, three exercises per station, 20 reps
– Station 1 – arm squats, step-ups, arm squats
– Station 2 – Bulgarian squats (L), arm squats, Bulgarian squats (R) – Station 3 – arm squats, inclined merkins, arm squats
– Mosey
Performed two rounds

COT: shared what was noodling around in my head. Join us to hear more.

Date: 2026-03-10
AO: Atlantis
Q: Hubble ,
PAX: Hammerhead, Bougie, Hammer, Palmetto, Hubble, Teenager, Yertle The Turtle, Hound Dog FNGs: None
COUNT: 8
WARMUP:
Seal Jacks, RVEs, Don Quixotes, OYO stretch
Mosey up to Garfield park playground (0.75mi)

THE THANG:

20 sets (or as able in 20 mins). Modify as needed.
– 2 pull-ups
– 4 merkins
– 6 squats

MARY:
Mosey back to #atlantis (0.75mi)

ANNOUNCEMENTS:
See the regional channels. Let us know if we missed anything near term. Hammer has this Friday Q.

COT:
Breaking a big task into tiny pieces gives a chance for recovery and progression.

Great to see some familiar faces back in action!

Date: 2026-03-10
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Lots of core and lots of squats with some bleacher runs mixed in.