Category: Uncategorized

Date: 2026-04-22
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige, Trademark, Philly
FNGs: None
COUNT: 4
More or less as Rx :point_up:. Added very heavy team bag carry.

Welcome Philly!

Forgot the rest. Will post more promptly next time :grimacing:.

Date: 2026-04-24
AO: Sparta
Q: Atlas ,
PAX: OnlyFans, Nano, Atlas, Drano, NOAA, Dunder, Battleship, WaterBoy FNGs: 1 WaterBoy
COUNT: 8
WARMUP:
SSH; Body stretch; Seal clap; Willy may says; World’s greatest stretch; wide merkin; regular merkin; diamond merkin;

THE THANG
Round #1
5 merkin toe touch + 5 imperial squats, run to 30 yards, and add 1 unit at each exercise.

Round #2
Perform the following, then run to the 50 yards and back
10 burpees
20 Toy soldiers
30 Jump squats
40 mountain climbing
50 Smurfs jacks

Round #3 Mary’s
High plank (shoulder when you hear thunder)

PRAYERS & ANNOUNCEMENTS:
Road cleanup this Saturday, 04/25/ 2026;
Murph challenge on May 25; Convergence on June 6
COT: A little gesture of gratitude can go a long way. We do not always need to spend a large sum or buy expensive gifts for our loved ones. I honor my dad by ordering a customized chair that can make him comfortable sitting outside. It doesn’t take much to bring a smile to someone that we love.

Date: 2026-04-24
AO: The Patriot
Q: CableGuy ,
PAX: Fiddler, SAAS, Rim Fire, Hops, Overthrow, Walker, Booking, Bone, CableGuy, My Space FNGs: None
COUNT: 10
WARMUP: SSH, AC, WM, HB, CP, WMH, DD, CK
THE THANG: Split into two teams, in the end zone. While one team travels to the 50 and back with their blocks, the other team begins an exercise up to 100 reps. Everybody does the reps, we count together. Alternating reps and travel until 100 reps are achieved – then on to the next exercise. We did:

R1: Burpees, Farmer’s Carry
R2: Body Weight Squat, Rifle Carry
R3: Curl, Shoulder Carry
R4: Merkin, Farmer’s Carry
R5: Flutter Kick (2 is 1 or IC), Rifle Carry

MARY: Freddie Mercury, Toy Soldier
ANNOUNCEMENTS: Trifecta begins Memorial Day weekend: Murph 5/25, Boneathon 5/30, Convergence 6/6
COT: Sometimes you gotta embrace getting your feelings hurt. YHC received some painful but constructive professional feedback this week. It is valid and will ultimately be a growth opportunity. Shake off the initial slap reaction, learn, and grow.

Date: 2026-04-24
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, sticks, Poe, Trademark, 3 mile, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Dora Partner up.
– 100 Merkins
– 200 squats
– 300 LBCs
Team does eight burpees after completion of each exercise.
F3 Ultimate. 100% awesome
MARY: incorporated into workout
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: “the difference between inspiration and jealousy is curiosity.” We’re all running our own race and fighting our own battles, including the dude you think has it all figured out. He doesn’t. But he is likely willing to share his story – the good, the bad and the fugly. Be curious.

Date: 2026-04-24
AO: The Driveway
Q: Fish Fry ,
PAX: Fish Fry, Landscape, Prestige, Tariff, Play-Doh, Legacy, Cedar FNGs: None
COUNT: 8
WARMUP: Mostly mixed throughout the workout by body part
THE THANG:
Feet
Toe lifts
Heel lifts
Heel walk to awning
Toe Walk to awning
Heel chase
Toe Chase
Hip Hoppers
Good morning

Legs
Weighted calf raises
Seated figure four
Pigeon Pose
Pigeon and lift up knee and lean forward and hinge forward
Wall sits passing coupon
Squat challenge
Split squats
Hip flexor/ hamstring stretch
Hold weight overhead and foot over cone with front leg
Legs straight out front and lift over cone

Hips
Windshield Wipers
90-90 position hip extension
90-90 Lift back ankle for external rotation
90-90 life whole leg
90 degrees extend leg straight with heel to the sky
Copenhagen lifts
High plank with leg over and stretch
Kickstand rocks
Kickstand leg lift

Shoulders
Shoulder over cone to side
Shoulder over cones to front
Hands back of head and lift up elbows
I, y, t, w
Shoulder rotation along the wall

MARY: J Los, Reverse Toy Soldiers
ANNOUNCEMENTS: New Thursday night AO over the summer, Murph, Convergence, Boneathon
COT: I’ve had to work through a lot of injuries the past two years. Almost all of them have been due to some supporting muscle, not the main muscle that was hurt. Today strengthened supporting muscles we don’t often think about.