Category: Uncategorized

Date: 2026-04-24
AO: Terrapin Station
Q: Ice Tea ,
PAX: East Wing, V8, Flipper, 2 percent, Ripcord, Sloop, Ice Tea, Hobbyhorse, Rebar FNGs: 1 Rebar
COUNT: 9
THE THANG: Mini-Murph
Ran the hill in front of Terrapin Sta.
Reassembled at pull-up bars on side of Tuckahoe and did 6 rounds of the following:

AMRAP pull-ups
15 Merkins
20 BW Squats
10 count rest
Rinse & repeat
-THEN-
Ran approx 1 mile loop.

MARY: Flutter kicks & dirty dogs

ANNOUNCEMENTS: Lots of ways to do the Murph. Break it up how you like.

Thursdays this summer we are introducing evening workout followed by Beer-o-teria. We need Qs. You can choose the post-beatdown fellowship location. Bring an FNG.

COT: Make sure you step outside the day-to-day routine to nourish your relationship with your spouse or significant other. This is very important and you should make time for this.

Date: 2026-04-24
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Squatter, Short-Timer, Lumbergh, Infinity, Firehead, Ground Crew FNGs: 1 Ground Crew
COUNT: 7
WARMUP:
SSH
LBC
IW
DQ
Mosey
THE THANG:
10 reps, run 40 yards, 10 reps, run 40 yards, etc to 50 reps – (4xMerkins + 4xMt Climbers) x3, so 12 reps for this one
– LBCs
– Seal Jacks
– (1xSquats + 2xLunge) x10
– Flutter Kicks
– Plank Jacks
– Monkey Humpers
MARY:
Tempo LBC
ANNOUNCEMENTS:
Saturday road cleanup at 0730
COT:
Thankful my 2.0 put me in an EH long enough to get me out into the gloom. It has been a good year.

Date: 2026-04-24
AO: Rec League
Q: Promoter ,
PAX: John Kluge, Promoter, Baguette, FIFA (F3 The Capital), The Situation FNGs:
COUNT: 5
WARMUP: Home base step ups and skip steps
THE THANG: Step aerobics!
Each round: Home base into skip steps, followed by one round of: Staggered squats (one foot on step)
Walking Merkins (hands on step)
Bulgarian split squats (tail foot on step)
Elevated Merkins (one hand on step)
Jump into jump squat
Normal/wide/diamond Merkins
Latvian split squat (lead leg on step)

Finisher pulled together all variations, plus one minute skip steps

MARY: Peter Parkers, Supermans, seated reverse crunch, thruster into plank jacks

ANNOUNCEMENTS: Convergence 6/6

COT: Be flexible!

Date: 2026-04-22
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Lumbergh, Trolley, Firehead
FNGs: None
COUNT: 5
WARMUP:
Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20
Mosey

THE THANG:

DORA

Merkin x 100
Sprint – Mosey 1/2

Coupon Curls x 150
Bear Crawl 1/3

Overhead Press x 200
Karaoke 1/2

LBC x 250
High Knees 1/3

Goblet Squat x 225
Mosey 1/2

MARY:
Flutter kicks, Rosalitas, Nolan Ryan’s, side crunches, plank

ANNOUNCEMENTS:
Road clean up Saturday at 7:30

COT:
Doctor says I’ve made improvements and don’t need more extreme treatments

Date: 2026-04-23
AO: The Highlands
Q: LTD ,
PAX: LTD, Hard Knox, BeeKeeper (Ed Esposito)
FNGs: None
COUNT: 3
WARMUP: world’s greatest stretch
THE THANG: mosey to the hill, five repetitions of hill sprints, bear crawl down the hill, and Burpees at the base of the hill
Mosey back to the field for our fence work. Decline Merkins on the fence. Cop fence jumps. Hang from the fence. Three station work out: Lunges with coupon rotation, Merkins, plank Finish up with dips on the bench
MARY: flutter kicks, mountain climbers, Freddie Mercury, World War IIs ANNOUNCEMENTS: none
COT: practicing gratitude. We each shared a few things that we are thankful for.