Category: Uncategorized

Date: 2026-04-16
AO: The Agency
Q: Trademark ,
PAX: Gherkin, Goose, Rim Fire, Trademark, Fosbery
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, MP, WMH, AC/CA, Cherry Pickers, windmills, down dog, worlds greatest, Cobra Kai THE THANG:
Round 1:
5 Burpees, Bear Crawl to the 10
10 America, Crawl Bear to the 20
20 Air Squats, Lunge Walk to the 30
30 Big Boys, Walk Lunge to the 40
40 Seal Claps IC, Side Lunge to the 50
Jog to the 25, Spring to the Goal Line, jog to the 50, Spront to the Goal

Round 2, Repeat
Round 3, Speed Round Repeat
MARY: Flutters IC, Box Cutter IC, WMH IC, windmill IC, Hamstring Stretch IC
ANNOUNCEMENTS: Convergence, Boneathon, Leadership Call tonight, We need to blur our faces in the POV.
COT: Men aren’t antisocial. Quite the opposite. We socialize shoulder to shoulder with the people we work with all day. Our relations may not be 1:1 but they are 1:Many as servant leaders.

Date: 2026-04-16
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Fish Fry, Cager, Attache’, Kodiak
FNGs: None
COUNT: 4
WARMUP: wondering who would A
THE THANG: a stroll to Bishop Oconnel
MARY: none
ANNOUNCEMENTS: none
COT:

Date: 2026-04-15
AO: Ignite
Q: 2 percent ,
PAX: Basic, Rim Fire, Goldfish, 2 percent, Flat Tire, Hobbyhorse, Legacy, East Wing FNGs: None
COUNT: 8
WARMUP: SSH, Extended Imperial Walkers, Extended Hill Billy’s, Arm Circles, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s (with the origin story), Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: • Mosey’d to the rec soccer fields for a Legacy inspired, “World’s Shortest DORA”:
o 25 Inch Worm’s, 50 OH Claps (IC), 75 Slow Squats – alternating jubilant skipping • 3 rounds of max effort Pull Ups while partner did Dips
• Ricky Bobby to the church parking lot
• Did a bunch of awkward hip and glute strengthening exercises: RDL’s, Standing Lateral Leg Raises, Hip Dips, Glute Bridges, Glute Bride w/ alternating leg at 90 degrees, something else that doesn’t have a name but felt weird where you’re laying on your side with one leg over the other leg but the leg underneath has to try and move north toward the heavens while the other leg has to stay on the ground and if you’re still reading this we could probably use a cool acronym or I’m also open to funny names for this exercise.

MARY: Nolan Ryan’s

ANNOUNCEMENTS: April 16th Leadership Call w/ guest speaker, The Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, New McLean AO the-agency

COT: The QIC shared a recent story about his 14-year-old 2.0, highlighting the important rite of passage every man goes through—learning how to shave.

Date: 2026-04-15
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Prestige
FNGs: None
COUNT: 2
As Rx + Pallof Press (world’s greatest anti-rotational stiffness move).

Date: 2026-04-15
AO: The Farm
Q: Trilogy ,
PAX: Pad Thai, Firehead, Short-Timer, Trilogy, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
SSH
Imperial Walkers
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
at center of field
SSH
Merkins
Squats w/ calf raises
Mountain Climbers

Sprint to far side, Mosey back to bleachers

Dips
Bench Crunches
Derkins / inclined merkins
Grady Corn
Michael Phelps

Lunge Worm / Bear Crawl to center of field

Dirty Dog
Shoulder Taps
Bird Dog
High Plank to Low Plank

Sprint to far side, Mosey back to center

repeat until Mary
MARY:
American Hammers
Penguin Crunches
ANNOUNCEMENTS:
Lumbergh Q Friday
COT:
Thanks to the PAX for supporting me.