Category: Uncategorized

Date: 2026-03-24
AO: The General
Q: Robo ,
PAX: Goldfish, Lazlo, Robo, Landscape, Hops, Hard Knox, Prestige, Tariff FNGs:
COUNT: 8

WARMUP: SSH, IMP WALKER, HILLBILLIES, LB ARM CIRCLES, MOROCCAN NIGHT CLUB, M PHELPS, DON QUIXOTE, RVE, DOWN DOG, COBRA KAI.

THE THANG: run 50 + Carioca 50 2X, then Coupon Rifle carry to 4 stations 2X 50 yards, 2X 35 yards apart.
4 exercises at each station, so 4 laps.
Station 1:
Merkins/ Chuck Norris Earth Downs – 20
LBC – 25
Coupon row – 25
Coupon press – 20

Station 2:
Blockees – 10
Coupon squats – 20
Blockees – 10
Back Lunge – 20

Station 3 :
Flutter kicks, hold Coupon, 4 count – 15
Coupon Power Clean – 10
WW3 – 10
Merkins/ Earth Downs – 25

Station 4:
Coupon press – 15
Coupon Swing – 15
LBC – 25
Coupon Hop Over – 10

Mosey 50 + Run 50 2X

MARY: Dirty dogs and Donkey kicks.

ANNOUNCEMENTS: See channel

COT: Find time to sit quietly outside with no distractions. You may find value in relaxing your mind.

Date: 2026-03-23
AO: Horizon
Q: Kodiak ,
PAX: Kodiak, vplaxico, sticks, Purple Rain, Attache’, 3 mile, Disco, SPINAL TAP FNGs: None
COUNT: 8
WARMUP: IW, SSH, touch toes, MP, CP, stretching
THE THANG: Do a circuit with a lap around the stairs as the timer 3 times through with the following stations, : (1) merkins
(2) squats / burpees
(3) jump squats / LBC
(4) Blockees / shoulder press
(5) Carolina Dry docks / mountain climbers
(6) single-leg deadlifts
(7) flutter kick
(8) run
Do a fellowship lap around the parking lot in between each set. MARY: around the horn with each pax picking one.
ANNOUNCEMENTS:
COT: Do the world a favor, and kill bradford pear trees in your yard. If you want, I’ll come with my chainsaw and do it for you.

Date: 2026-03-23
AO: Acropolis
Q: Obadiah , Atlas, Doodles, Monk, Peanuts, NOAA, Sunny, Baywatch PAX: Obadiah, Atlas, Sunny, Baywatch, Doodles, NOAA, Monk, Peanuts FNGs: None
COUNT: 8
WARMUP:
Each PAX lead a stretch

THE THANG:
Each round, each PAC called and led an exercise. Completed 3-ish rounds

MARY:
Jog in the rain back to cars

ANNOUNCEMENTS:
AT Hike
Road Cleanup
Murph

COT: take care of each other. Reach out and check on each other.

Date: 2026-03-18
AO: Compound
Q: Poe ,
PAX: Hightower, Monte Karlo, Corkscrew (F3 The Capital), Doodles, Monk, Skidoos, Poe, citrus FNGs: None
COUNT: 8
WARMUP: SSH, LBAC, MP, IW, CP, WMH, mosey to garage, down dog, WGS

THE THANG: 4 rounds of 3 exercises – hand release merkins, lunges in cadence, shoulder taps in cadence – run a parking lot lap after each round. Round 1 – 25, 40, 30
Round 2 – 20, 30, 25
Round 3 – 15, 20, 20
Round 4 – 10, 10, 15

Various exercises to chew up remaining time.

MARY: PAX choice around the horn

ANNOUNCEMENTS: Murph, Boneathon, Convergence – see Slack for details
COT: in life you get 4 burners – health, family, friends, work. You can’t have them all on high at the same time so emphasize the right ones when necessary.

Date: 2026-03-23
AO: The Patriot
Q: Rim Fire ,
PAX: Rim Fire, Piano Man, Fiddler, Jones, Wedding Singer, Smokey, Deliverance, Lucius, Hops, SAAS, Shake ‘n’ Bake, Big Short, Lazlo FNGs:
COUNT: 13
WARMUP: SSH, IW, PB, HB, MP, CT with a twist, WMH, DD, RS, not WGS, CC THE THANG: Up the pyramid and back down again
Round 1:
3 blockies, Farmer carry to 25, 15 coupon squats
Round 2:
Round 1 + rifle carry to 50 + 15 low row + round 1
Round 3:
Rounds 1 and 2 + lunge walk to opposite 25 + 15 curls + rounds 1 and 2 Round 4:
Rounds 1-3 + murder Bunny to opposite goal line + 15 thrusters + rounds 1+3 Rounds 5-7:
Work back down the pyramid
Total of 21 blockies, 180 coupon squats, 120 low rows, 60 curls, 15 thrusters MARY:
Round 1: 10 merkins + bear crawl to 25 + 15 LBCs IC + crawl bear back Round 2: 10 merkins + karaoke to 50 + 15 flutter kicks IC and back
Round 3: 10 merkins + high knees to opposite 25 + 10 Nolan Ryan each side and back
Round 4: 10 merkins + sprint to opposite goal line + 15 dirty dogs each side and back ANNOUNCEMENTS: May/June extravaganza
COT: Spring break is coming up. Travel safely and relax, but also use the time away to reflect on things you are doing well the continue and things you are not that you need to improve.