Category: Uncategorized

Date: 2025-04-18
AO: theaerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

– SSH
– Don Quixotes
– Cherry Pickers
– Overhead claps

THE THANG:

Focus today on form and weight.

4 stations. Carry your sandbag between those stations.

1. Deadlifts
2. Bench press
3. Weighted squat
4. Bent over rows

5×5 reps at each station, 15s breather in between.

When complete, carry the sandbag to the next station. Go slow, walk, breathe.

ANNOUNCEMENTS:

– Murph and Convergence coming up end of May/beginning of June! – MNR: timed 12 miler April 26th

COT:

The vexation of a fool is known at once, but the prudent ignores an insult. Proverbs 12:16

Tags: theaerie, Lonestar

Date: 2025-04-19
AO: thesandlot
Q: SAAS
PAX: Trademark, Hard Knox, Forceps, Enron, Legacy, citrus, Curly Fries (Enron’s 2.0) FNGs: 1 Curly Fries (Enron’s 2.0)
COUNT: 8
WARMUP: Usual plus Sun Salutations
THE THANG: The Easter Bunny hid a dozen eggs on the soccer field, each containing three evolutions (10 reps, 20 reps, 30 reps). PAX took turns sprinting to retrieve them and leading those movements. MARY: none
ANNOUNCEMENTS: Convergence, Coffee, Happy Hour this week
COT: YHC read this passage from the book “From Strength to Strength”, regarding the “second half” of our adult years:

“It’s difficult to describe adequately the depth of the rewards that one enjoys when relationships become your “official” source of meaning and fulfillment. People compare it with finding buried treasure, with the only sadness being that it didn’t happen earlier in life.”

YHC has been trying to live this out, the past six months, and found it to be 100% true. This Easter weekend and thereafter, I encourage you to make relationships your official source of fulfillment; therein you will find treasure greater than any raise, promotion, or recognition you could receive at work.

Tags: thesandlot, Trademark, Hard Knox, Forceps, Enron, Legacy, citrus, Curly Fries (Enron’s 2.0)

Date: 2025-04-19
AO: balls-of-fury
Q: Popeyes
PAX: Magoo, Purple Rain, Caleb
FNGs: None
COUNT: 4
WARMUP: no dinks
THE THANG: 2 on 2 with a side of wind
MARY: grudge match
ANNOUNCEMENTS: Magoo is out for 2 weeks
COT: don’t sneak avocados in from the DR when you can buy them at Hmart

Tags: balls-of-fury, Magoo, Purple Rain, Caleb

Date: 2025-04-18
AO: terrapin-station
Q: 2 percent
PAX: Ice Tea, Breach, Goldfish, meister, Kodak
FNGs: None
COUNT: 6
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; Don Quixote’s; World’s Greatest Stretch.

THE THANG: Murph Prep
Partner 11’s – One partner does # of pull ups while the other does body weight squats, switch, then a short mosey together up and down the steps by Bishop O’Connell. Then coinciding # of Merkins upon return. Rinse & Repeat.

3 rounds of Step Ups (IC) & Dips – 20 reps each

MARY: Slow Freddie Mercury’s, American Hammers (the right way), Nolan Ryan’s

ANNOUNCEMENTS: Happy Hour 4/24, Rebuilding Together 4/26, The Murph 5/26 0700 GMU campus pull up bars, Bone-A-Thon 3/31, Convergence 6/7

COT: QIC lamented on in-law drama. Choosing to look past it this Lenten season and cherish the brief time we have on this earth to spend together with family.

Tags: terrapin-station, Ice Tea, Breach, Goldfish, meister, Kodak

Date: 2025-04-17
AO: olympus
Q: Hightower
PAX: Monk, Rollingstone
FNGs: None
COUNT: 3
WARMUP:
Stretching & warm ups, then jog over to tennis courts.

THE THANG:
Start on side line tennis courts, traverse 6 courts wide:
3 stations, Round 1
20# med ball squat toss forward, across. Then (20) overhead tricep extension Bear crawl across, then 20 squats.
25# med ball toss behind, across. Then (20) curls
Rinse, repeat switching stations
After round 1, jog around tennis courts

Round 2
Same stations, this time walk lunge across courts.

MARY:
Ring of Fire core exercises

ANNOUNCEMENTS:
Regional Happy Hour: April 24 in Falls Church
Memorial Day Murph: Mon, May 26

COT:
Spring break, take deep breaths & get reset for remainder of year.

Tags: olympus, Monk, Rollingstone