Category: Uncategorized

Date: 2026-04-08
AO: Ignite
Q: Kodak ,
PAX: Kodak, Flat Tire, East Wing, 2 percent
FNGs:
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hillbillies, RVEs, Don Quixotes, Willy Mays Hays, Down Dog (oyo), runners stretch into Worlds Greatest, Cobra Kai

THE THANG:
Set the day: 4 squat thrusters /8 coupon tricep extension/19 merkins /74 curls (April 8th 1974)

On April 8, 1974, Hank Aaron hit his 715th home run, passing Babe Ruth as the all-time home leader. He ended his career with 755 home runs.

Hammering Hank Pyramid
– 7 Burpees
– 15/25/35/45/55 Squats
– lap around the parking islands after each round (approx 360ft, distance around the bases)

Set the day: 4 squat thrusters /8 coupon tricep extension/20 merkins /24 curls (April 8th 2024)

US experienced a total solar eclipse, first since 2017.

Eclipse Dora
115 Slow Merkins (width of the shadow, miles)
400 LBCs (size difference between moon and sun, also relative distance between Earth and moon/sun which is why the eclipse works) – Q adjusted reps to 200 for time

Partner runs between parking aisle divider lines (approx 100ft)

MARY: Totality hold 4min 28secs of plank (1mins on, 9sec rest)

ANNOUNCEMENTS: Leadership Zoom 4/16, Murph 5/25, Bone-a-thon 5/30 (with Ruck option), Convergence 6/7

COT: Importance of remembering history to reflect on the accomplishments of the past, compare with the struggles of today, and look forward with hope for the future.

Date: 2026-04-08
AO: The Driveway
Q: Prestige ,
PAX: Hops, Prestige, Play-Doh, Flux
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, WMH, CP, MN, DD, Banded pull apart, shoulder openers, Superman, dead bug
THE THANG: 15 Kettlebell swings, 10 OHP, Goblet squats, 20 rows, Sandbag clean, 10 weighted Merkin, Weighted carry MARY: Plank, side plank
ANNOUNCEMENTS:
COT: VQ!

Date: 2026-04-08
AO: The Farm
Q: Trilogy ,
PAX: Short-Timer, Squatter, Lumbergh, Trilogy, Firehead
FNGs: None
COUNT: 5
WARMUP:
SSH
Hillbillies
Arm Circles
Michael Phelps
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
– SSH, IC
– Squats w/ Calf Raise, IC
– Grady Corn, IC
– Merkins, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
Movements:
Lunge Worm
Bear Crawl
Lunge Walk
Frankensteins
MARY:
Tempo LBC
Flutter Kicks
American Hammers
Rosalitas
ANNOUNCEMENTS:
Lumbergh Q on Friday
COT:
Giving up control and handing it over to someone else after all these years is a struggle.

Date: 2026-04-07
AO: Delphi
Q: Atlas ,
PAX: Atlas, Rocket, NOAA, Rambler, Part-Time, Peanuts, Obadiah FNGs: None
COUNT: 7
WARMUP:
SSH; Michael Phelps; Chery picks; Willy May says; down dog; squats

THE THANG: Elevens
Mike Tyson + BBSU (2=1)
Glide(2=1) + jungle boy squat

MARY:
Low Plank

ANNOUNCEMENTS:
COT: Guide your kids with love and patience. Do not put too much pressure on them. I tend to set expectations high for my boys, resulting in them being afraid to make mistakes and to enjoy what they are doing. Instead, they are trying to please me. How can I empower my kids without making them feel underachieving

Date: 2026-04-07
AO: The General
Q: Lazlo ,
PAX: Lazlo, Goldfish, Robo, Landscape, Pepco, Gherkin
FNGs: None
COUNT: 6
It was another early start, unless you just got back from Africa and it felt like it was the middle of the day. For the Q, it was early. Which means stuff happens. Like a whole Q planned around music and your speaker won’t connect to your phone. But Gherkin was there for the save. Just in time for a 5:32 start. Which means it wasn’t so early anymore. We solved two problems.

WARMUP: SSH, imperial walkers, hillbillies, variety lap, Michael Phelps, cherry twist, Willie Mays Hayes, down dog

THE THANG: The PAX gathered at the goal line around a stack of cards, each card had an exercise. The Q started a playlist. The cards were shuffled, the playlist was shuffled. The PAX did the exercise until the end of the song. But wait! That would be terrible. The cheat code was to call Leeroy Jenkins. Whenever a PAX called Leeroy, we all ran to the 50 and back, flipped a new card, and did the new exercise until the end of the song. Except the PAX that called Leeroy, who ran over the to pullup bars for a set, then joined the group. Only one Leeroy per song, and only one Leeroy per PAX (until they were all used and we all got one more).

The exercises were (not in this order, but something close to this, I think): 1. Freddie Mercuries
2. Bobby Hurleys
3. Earth 2 sky
4. Curls
5. Toy soldiers
6. Rows (single or double arm)
7. Atlas shrugged
8. Jump over coupon
9. LBCs
10. Appollo Ohno’s
11. Cactus Jump Squats
12. Bonnie Blairs
13. Leg lift over coupon
14. OH press

MARY: flutters, penguin crunches, supermans, dirty dogs

ANNOUNCEMENTS: May/June trifects, new McLean AO, nutrition challenge

COT: The Q shared two stories from the last week that both made me reflect on how many people are struggling in the world outside the spotlight of the news and social media. It’s more common than we think and I don’t know what to do about it. If you’re moved to help somehow, that’s awesome, I’d love to hear about it.