Category: Uncategorized

Date: 2026-03-20
AO: Sparta
Q: Atlas ,
PAX: Atlas, Pop Fly, Nano, Monk, Dunder, OnlyFans, Drano, NOAA, Monte Karlo, Doodles, Gamestop FNGs: None
COUNT: 11
WARMUP:
SSH; Willy may say; copperhead squats; down dog; cherry twist

THE THANG:
EMOM 3 kraken burpees every 5 minutes

Round #1: 5 perfect merkins, bear crawl 10yds, and back Thrusters (10), KSwings (20),
lateral squats (20),
plank jack (20),
flutter kicks (20).
BBSU (20)
Rinse and repeat by increasing 10 yards each time on bear crawl MARY: Lower plank
PRAYERS & ANNOUNCEMENT:
Road clean up
Hike
Murph challenge
COT: Free up time for you and your family. Quality over quantity.

Date: 2026-03-20
AO: The Driveway
Q: Play-Doh , Legacy, Flux
PAX: Play-Doh, Flux, Legacy
FNGs: None
COUNT: 3
WARMUP:
THANG:

10×10 KB Swings, EMOM

Date: 2026-03-16
AO: The Farm
Q: Short-Timer ,
PAX: Trilogy, Infinity, Short-Timer
FNGs: None
COUNT: 3
3 strong, circle of trust more discussion of nutrition month.

Date: 2026-03-20
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Infinity, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Michael Phelps
– Don Quijotes
– Imperial Walkers
– Mosey

THE THANG:
Stations – 60 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey

Added some Step ups in between the last few rounds.

MARY:
– LBCs
– Freddy Mercury IC
– X Factors
– Pointer Dogs (Bird Dogs)

ANNOUNCEMENTS:
Short Timer Q for Ruck tomorrow
Infinity Q on Monday

COT:
Need to watch out for when I seek distractions to escape difficult feelings. Hobbies are healthy as long as I am not using them as an escape. Sitting with difficult feelings and processing helps me heal.

Date: 2026-03-20
AO: The Patriot
Q: CableGuy ,
PAX: Lazlo, Deliverance, Hops, Boardwalk, Rim Fire, Jones, Shake ‘n’ Bake, SAAS, CableGuy, Big Short FNGs: None
COUNT: 10
WARMUP: SSH, AC, CP, WMH, HB, DD, CK
THE THANG: Split into two teams for 100 reps of an exercise, punctuated by block movements down the sidewalk and back. This was not a Dora – each Pax completed 100 Burpees, 100 BW Squats, 100 Curls and 100 Merkins. The block movements varied between Farmer’s Carry, Rifle Carry and Shoulder Carry. 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
R6: Low Row, Shoulder Carry RAN OUT OF TIME
MARY: LBC, FM
ANNOUNCEMENTS: Summer kickoff events seem far off but require training now: Memorial Day Murph, Boneathon, Convergence. COT: Be kind to your family and have a safe weekend.