Category: Uncategorized

Date: 2026-04-09
AO: Ruck Dynasty
Q: citrus , Shake ‘n’ Bake
PAX: Maguire, Pepco, citrus, Cager, Kodiak, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: Pepco unpacked, repacked, unpacked, and repacked his bag THE THANG: A meandering loop
MARY: Nope
ANNOUNCEMENTS: Nope
COT: Japan is cheap, Africa is amazing – travel internationally if you can swing it.

Date: 2026-04-09
AO: The Highlands
Q: LTD ,
PAX: Katniss, Hard Knox, LTD, Carmen Sandiego (Harrisburg), Wrigley FNGs: 1 Wrigley
COUNT: 5
WARMUP: Side straddle hop, Chinook, Side kicks
THE THANG: we had two tires, so we formed two teams. One person on each team would flip a tire 30 yards out and back, while the other person did stair Merkins. Rotate. :grin:Next iteration was roll the tire 100 yards out and back while the other person does side jumps. Rotate.
Flip the tire 30 yards out and back again, while your teammate does jumping switch taps.
Roll the tires to the playground. Two sets of pull-ups. Then one team does up and over on the playground with a tire while the other team does a picnic table carry. Final station was up and over’s with the tires on the fence line. MARY: staying with the tire theme, of course we did bicycle crunch! ANNOUNCEMENTS: DC area convergence is coming up
COT: Don’t let life roll by.
Sometimes it’s easy to always be thinking things will be better when “X” happens (e.g., you get the next promotion/job, you get the next house, your kids are older) but it is important to live every day to the fullest and cherish each moment. Embrace the struggle. Be present.

Date: 2026-04-08
AO: The Aerie
Q: Rocketman ,
PAX: Trifecta, Rocketman, Lonestar
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers.
THE THANG:

Mini Murph day!
– 1/2 mile run
– 50 pull ups
– 100 push ups
– 150 squats
– 1/2 mile run
We did 10 rounds of Cindy to break things up.

ANNOUNCEMENTS:

– April 25 @ 7am: fellowship ruck at Manassas Battlefield
– May 25th: Murph WOD @ GMU (see memorial-murph-wod for more)

COT:

If we fail to plan, we plan to fail. Don’t be that guy today.

Date: 2026-04-08
AO: Horizon
Q: Kodiak ,
PAX: Purple Rain, Kodiak, 3 mile, Fish Fry, Minuteman
FNGs: 1 Minuteman
COUNT: 6
WARMUP: SSH, MP, IW, AC, DD, UD — more stretching
THE THANG: Mosey to the coupons. With Coupons, take a trip around the block stopping every couple of hundred yards for a pair of exercises, including murder bunnies, coupon swings, squats, shoulder press, curls, step ups — all the F3 things MARY: Flutter kick with coupon
ANNOUNCEMENTS: New McLean AO tomorrow; possible Happy Hour Friday in Arlington COT: What keeps me coming back is the camaraderie

Date: 2026-04-08
AO: The Patriot
Q: Lazlo ,
PAX: Lucius, Boardwalk, Fiddler, Ice Tea, My Space, CableGuy, Short Rib, Rim Fire, SAAS, Lazlo, Jones, Booking FNGs: None
COUNT: 12
Definitely missed having Obadiah out for this one. I don’t know why I try so hard to make you guys dislike me, when I actually really like all of you. I really blame Legacy for putting this in my head. Yeah, Rick Astley is great. But he’s not The News.

WARMUP: ssh, Imperial walkers, hillbillies, variety lap, cherry twist, willie Mays Hayes, Michael Phelps, down dog, cobra Kai THE THANG:
Part 1: The Power of Lunge. With the song playing on a loop, the PAX did “5s”. Lunge to the 20, 4 Bonnie’s the hard way, reverse lunge to the goal line, 1 cactus jump squat. Repeat to 1 and 4.

Part 2: It’s Hip to be Bear. Yep, on a loop again. The pax bear crawled to the 20, 4 Freddie mercurys, crawl bear back, 1 American hammer. Repeat to 1 and 4.

Part 3: Jacob’s Ladder. One of the lesser known songs, but know you know all the words. Did a Jacob’s ladder with 10 perfect merkins at the top of the hill, 1 earth to sky, repeat to 1 and 10. MARY: flutters, dirty dogs, mule kicks
ANNOUNCEMENTS: channel, monthly challenge, McLean AO
COT: sometimes the grind is mental. We trained for that today. Because while the PAX can modify as necessary, only the Q could stop the music.