Category: Uncategorized

Date: 2026-04-14
AO: The General
Q: Legacy ,
PAX: Landscape, citrus, Deliverance, DoorDash, Lazlo, Robo, Ice Tea, Hops, Enron, Tariff, Gherkin, Legacy FNGs: None
COUNT: 12
WARMUP: SSH, imperial Walker, hillbillies, Willy maze Hayes, little bitty, arm circles, root vegetable extractor, Michael Phelps, downward dog

THE THANG:

Five squats
10 Merkins
15 squats
20 Merkins
15 squats
10 Merkins
Five squats

PAX lined up on the goal line; we did a series of 10 yard bear crawls interspersed with an exercise; the exercises were

10 shoulder taps
10 mountain climbers
10. Freddie Mercury.

10 shoulder taps
10 mountain climbers
10. Freddie Mercury.

10 shoulder taps
10 mountain climbers
10. Freddie Freddie Mercury’s.

10 hand release Merkins

PAX then walked over to the wall next to the high school on the other side of the track we proceeded to complete an entire Biggus Dickus (the Bobby Maximus no-gear leg workout) this consisted of 30 second wall set interspersed with reps; we did 10 30-second wall sits interspersed with reverse lunges at the count of 20, 18, 16, 14, 14, 10, eight, six, four, into

MARY: PAX went back to the field and formed a circle for a ring of fire packs. Bear crawled around the ring of fire while we did Mary exercises that included LBC. WW II, toy, soldier, flutter, kick, and penguin crunches.

ANNOUNCEMENTS: IRON SHARPENS IRON TONIGHT
Leadership zoom Thursday night at 8 PM eastern features a great speaker and PAX from the Sacramento region

New McLean AO this week will be at McLean high school Thursdays, 0530.

CSAUP Trifecta May/June

COT: Through YHC’s typical lack of attention to detail and not close reading of the church bulletin, YHC found himself in his church’s later-in-life ministry (oops! thought it was late career transition ministry). Still, YHC is enjoying it. One speaker was particularly moving discussing long degenerative declines. He described the situation and then he made two points of advice:

1. Exercise 30 minutes a day.

2. And do not isolate yourself.

That takes us right back to F3. SYITG!

Date: 2026-04-13
AO: The Patriot
Q: Anchorman ,
PAX: Booking, Big Short, Deliverance, DoorDash, Walker, Anchorman, Piano Man, Horton, Wedding Singer, Hops, CableGuy, SAAS, Rim Fire, Muggins, Prestige FNGs: None
COUNT: 15
Wrm-Up
– Side Straddle Hops × 20
– Arm Circles
– Willie Mays Hayes
– World’s Greatest Stretch
– Downward Dog → Cobra

Set 1 – Arms + Movement (2 Rounds)
At the Blocks:
– Curls × 20
– Overhead Press × 20
Movement Circuit:
– Run to 50
– Core work (Mountain Climbers / Shoulder Taps)
– Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back to blocks

Set 2 – Legs + Power (2 Rounds)
At the Blocks:
– Blockees × 5
– Goblet Squats × 10
Movement Circuit (same flow):
– Run to 50
– Core / explosive (Mountain Climbers, Shoulder Taps, or Jump Squats) – Bear Crawl to 25
– Run to End Zone
– Burpees × 10
– Ricky Bobby back

Mosey to Amphitheater
– Step-Ups × 15
– Triceps work (dips/extensions)
– Step-Ups × 15

Hill Work
– Squats at bottom
– Run/Sprint hill
– Repeat

Return
– Mosey back
– Stop for Merkins × 20

Mary
– Flutter Kicks
– Freddie Mercuries
– Donkey Kicks
– Dirty Dogs

COT
YHC spoke on the importance of goal setting. He likened it to his own training for the Boston Marathon. The race date drove 20 weeks of preparation.

Find your Boston Marathon—set it, and go get it.

Date: 2026-04-10
AO: The Driveway
Q: Play-Doh ,
PAX: Play-Doh, Cedar, Tariff, Fish Fry, Legacy
FNGs: None
COUNT: 5
As Rx minus :luggage: carries.

Will get this out more punctually next time.

Date: 2026-04-13
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, Disco, Purple Rain, 3 mile
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Stations
– Timer
1. Rifle carry to midfield and back
2. Bear crawls out, jog back
3. Farmer carry out
– Kettlebell
1. KB swings
2. Banded squats
3. Rows
– Loose band
1. Pallof Press
2. Band pull aparts
3. Shoulder raise
– Random
1. Monster walk with band
2. Jump rope
3. Something else
MARY: LBCs
ANNOUNCEMENTS: Murph, convergence, Boneathon
COT: Sometimes the little things, the overlooked things, are the high leverage things. I fixed my lingering hip issue by focus on engaging my glute med . Random – I’d never heard of this muscle yet it’s lack of engagement caused my hip and back to overcompensate and painfully bug me for 2 years. Re-examine things in your life where you can improve or add some joy or excitement.

Date: 2026-04-13
AO: Hamilton
Q: Gherkin ,
PAX: Hobbyhorse, Goldfish, Sloop, Gherkin, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, IW,, Hillbilly, WMH, Cherry Twist, Down Dog, WGS, Cobra Kai THE THANG:
1/2 mile mosey
5 pull ups, 10 merkins, 15 squats
Repeated 20x
1/4 mile mosey
MARY: no time
ANNOUNCEMENTS:
CSAUP trifecta of The Murph, Boneathon and Convergence coming up the-agency on Thursdays in McLean
iron-sharpens-iron at YHC Tuesday night

COT: Things often aren’t as hard as we build them up in our minds to be. The Murph is pretty intimidating, but we got after it today and got all of the reps and some of the running done. When we get after something, we can get it done. Try something today that you’d been putting off doing – I bet you’ll kill it.