Category: Uncategorized

Date: 2026-04-23
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Cager, Maguire, citrus, Pepco, Attache’, Fish Fry
FNGs: None
COUNT: 7
WARMUP: nah
THE THANG:
A stroll through the back streets of McLean in awe of the azaleas. We also had an OG sighting of prenup and dr dandelion. MARY: none
ANNOUNCEMENTS: Thursday night AO.
COT:

Date: 2026-04-23
AO: The Agency
Q: Trademark ,
PAX: Lazlo, Trademark, Fosbery, Groundhog, Rim Fire
FNGs: None
COUNT: 5
WARMUP:
Motivator 5x7x5 OMC
Front straddle hop IC
Chain Breaker IC
Arm circle IC
Circle arm ic
Don Quijote IC
Cherry twist IC
Willie Mays Hayes IC
Michael Phelps IC
Down dog, worlds, greatest, cobra Kai

THE THANG:
Thang 1–> 11s
Set A: thruster
Run 30 yrds
Set B: t-Merican

Thang 2–> 200s
2 x Bonnie Blair Buy In IC
200 yr Sprint
20 Flutters IC
Repeat 6 times

MARY: walk 50 yrs, toy soldier, walk 50 yrs Don Quijote IC, walk 50 yards, mountain climbers IC ANNOUNCEMENTS:
boneathon, convergence, memorial-murph-wod, prayers for Eric (illness)

COT: Executive presence means projecting confidence and authority while remaining composed.

Date: 2026-04-23
AO: Olympus
Q: Nano ,
PAX: Nano, Baywatch, Toolbox, Baywatch, Rollingstone, Crop Duster, Peanuts, Baywatch, Doodles, Monte Karlo, Atlas FNGs: None
COUNT: 11
WARMUP: Side straddle hops; arm circles; Michael Phelps; cherry pickers; World’s Greatest Stretch
THE THANG: Deconstructed man makers (plank jack, merkin, block squat, curl, overhead press). Start at end zone: 1 rep or each, run field and back, bear crawl with block to 5-yard line. Round 2: 2 reps of each, run field and back, murder bunny to 10-yard line. Continue pattern increasing distance to the 50, then every 10 yards to the end as we work back down to 1. Finished with wind sprints. MARY: Big boy sit-ups 1 total.
ANNOUNCEMENTS: Road cleanup this Saturday; Murph on May 25; Convergence on June 6
COT: Reflected on videos of dads with young kids, connecting it to personal experience and how quickly time has passed with my son now heading to college

Date: 2026-04-22
AO: The Bullpen
Q: Peanuts ,
PAX: Peanuts
FNGs: None
COUNT: 1
WARMUP:
THE THANG: Strapped on my pack and explored the power lines behind the school. MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-04-21
AO: The General
Q: Tariff ,
PAX: Muggins, Gherkin, Robo, Tariff, Landscape, Trademark, Hops, Flux FNGs:
COUNT: 8
Warm-up (7m)
SSH
Imp-Walkers
Hillbillies
Willie Mayes Hayes
Micheal Phelps
Downward Dog
World’s Greatest Stretch
Cobra Kai

Round 1: Dead Bug DORA (15m)
Partner: alternate – Dead Bug, coupon toe taps
Switch: Every 25 reps of main exercise

100 WW2 Sit-ups
150 Merkins
200 Squats

Round 2: Rifle Carry x Farmer Carry Endzones (10m)
Rifle Carry to other endzone
25 Coupon Curls
Farmer Carry Back, switch hands at the 50
25 Coupon Swings

Repeat 2x

Round 3: Dips and Step-ups (10m)
25x Dips
20x Step-ups
Repeat 3x

MARY – 5m
Penguin Crunches 30x IC
Flutter kicks 20x
Dirty Dogs 15x each leg

ANNOUNCEMENTS:
boneathon
memorial-murph-wod
convergence

COT: