Category: Uncategorized

Date: 2026-04-20
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Jetstream
FNGs:
COUNT: 2
THE THANG: 4.5 mile ruck
ANNOUNCEMENTS: Ruck this Saturday morning at Manassas Battlefield COT: Psalm 2:1 Why do the nations rage and the peoples plot in vain?

Date: 2026-04-21
AO: Delphi
Q: Pop Fly ,
PAX: Peanuts, Nano, Pop Fly, Rocket, NOAA, Crop Duster, Monte Karlo, Toolbox, Dunder, Obadiah FNGs:
COUNT: 10
WARMUP: Solid, Slow, and Steady

THE THANG: Tic/Toc Partner exercises.
– Burpees
– OH Press
– HR Merkins
– Rifle Carry Lunges
– WW2.5 Situps (only 1 OH Press with block)
– Dead Stop KB Swings
– Burpees

Run to the bottom of the hill and back after each exercise

MARY: Flutter Kicks

ANNOUNCEMENTS: Road Clean Up (this Saturday), Murph (a month from now), Convergence (a month+ from now / support NOAA who has one of the Qs)

COT: The power of positive language is a real thing. Think about how you use language – do you use it as a victim, whereby you create/ build in a reason or excuse for failure? Or do you use positive language to take ownership.

I caught a break vs I earned it. A slight turn of phrase is invaluable

Date: 2026-04-21
AO: Atlantis
Q: Palmetto ,
PAX: Palmetto, Forceps, Hammerhead, Smokee, Hammer, Hubble
FNGs: None
COUNT: 6
WARMUP:

SSH
Imperial Walker
Hill Billy Walker
Willy mays hays
Donkey Hotey
Arm circles

THE THANG:
Zachary Tellier hero workout

10 Burpees

10 Burpees
25 merkins

10 Burpees
25 merkins
50 lunges

10 burpees
25 merkins
50 lunges
100 LBC

10 burpees
25 merkins
50 lunges
100 LBC
150 air squats

MARY:
Heals to heaven
Plank
Rocky sit ups
V ups
Heel touch
Side planks of death

ANNOUNCEMENTS:
Murph
Convergence

COT:
One of the plainest statements in the whole Bible
After 20 chapters of story, John lays out his thesis
“Jesus performed many other signs in the presence of his disciples that are not written in this book. But these are written so that you may believe that Jesus is the Messiah, the Son of God, and that by believing you may have life in his name.” ‭‭John‬ ‭20‬:‭30‬-‭31‬ ‭CSB‬‬
– John tells us Jesus did a lot of signs
– The point of it all?
– Not to be a good moral teacher
– Not for you to say that’s cool for you bro
– But it’s for you to believe and trust Jesus is the living Son of God – And for you to find life
– Not because life automatically starts clicking and you get what you want – But because you begin to trust in Jesus despite what’s going on

Date: 2026-04-21
AO: FreeState
Q: Dungeon Master ,
PAX: Winston, Deagle, Bachelor, Horshack, Andrew Churchill, Pigeon, Dungeon Master, Cannoli, Sandpiper, Rebound, Shepherd FNGs: None
COUNT: 10
DATE: 2026-04-21
AO: Freestate
Q: Dungeon Master

WARMUP:
– SSH x20 IC
– Hairy rockettes x15 IC
– Imperial walkers x15 IC
– Inchworm with 3 merkins, 5x OYO
– Twists OYO
– Michael Phelps x 10 IC
– Willie Maes x10 IC
– Greatest stretch x10
– Cherry Pickers x 10 IC
– Mosey warm-up

THE THANG:
Everyone get coupons . . .
Set 1 (4 reps)
– Curls with coupon x25 OMC, x20, x20, x20
– Skull crushers with coupon x15 OMC, x12, x12, x12
– Squats with coupon, x20 OMC, x15, x15, x15
– Merkins x20 inclined OYO, x20 decline, x20 hand-release, x20 normal – Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 2 (4 reps)
– Blockees x15 OYO, followed by pickle pointers x8 hold OMC, x6 hold, x6 hold – Bend-over row (with coupon) x30 OMC, x25, x25, x20
– Forward Lunge forward x16 OYO, backward x16, alternating x16, curtsy x16 – Chest press with coupon x25 OMC, x20, x20, x20
– Repeat 1x using 2nd rep figure, repeat…, etc.
– Mosey
Set 3 (3 reps)
– Calf raises x20 OYO, x20, x20
– Al Gores x20 OMC, x20, x20
– Repeat 1x using 2nd rep figure, repeat…, etc.

MARY:
– Dying cockroach x15 IC
– Freddy Mercuries x10 IC
– Leg lift climbs x16 OYO

ANNOUNCEMENTS:
– Shed service project build for Waldorf School, dates TBC
– Thirsty Third drinks – likely 5th Thursday aka April 30

COT: Cultivate bees

Date: 2026-04-20
AO: The Patriot
Q: 2 percent ,
PAX: Lazlo, Deliverance, Smokey, Big Short, 2 percent, My Space, Rim Fire, Trademark, Wedding Singer, Fiddler, Shank, CableGuy, Walker FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: 3 PAX per station, 7 Stations, 3 rounds each – in between each station, run a lap and then do max effort Pull Ups & 25 Dips. Seemed like a pretty easy thing to explain and execute. Well, there were A LOT of questions. And not enough coupons. And an odd number of PAX. All things YHC did not plan for let alone anticipate when he thoughtfully designed this airport runway-like station rotation….any-who, we all rolled with it. And it happened so here is kinda what it looked like:

1) Pull Ups – Max effort/25 Dips
2) 25 Merkins/Offset Merkins/Diamond Merkins
3) 25 Coupon Squats/Bonnie Blairs (IC) /Calf Raises (IC)
4) 25 Bent Over Rows/OH Press/Dead Lifts
5) 25 Swimmers (IC)/Dead Bugs (IC)/Jump Squats
6) 25 Curls/Chest Press/Skull Crushers

MARY: Hello Dolly’s, Dirty Clam Shells, 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s

ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New McLean AO #theagency, Pop Up AO/Happy Hour

COT: “We have inherited a large house, a great ‘world house’ in which we have to live together—black and white, Easterner and Westerner, Gentile and Jew, Catholic and Protestant, Muslim and Hindu—a family unduly separated in ideas, culture, and interest, who, because we can never again live apart, must learn somehow to live with each other in peace.” -MLK 1967