Category: Uncategorized

Date: 2026-04-24
AO: Rec League
Q: Promoter ,
PAX: John Kluge, Promoter, Baguette, FIFA (F3 The Capital), The Situation FNGs:
COUNT: 5
WARMUP: Home base step ups and skip steps
THE THANG: Step aerobics!
Each round: Home base into skip steps, followed by one round of: Staggered squats (one foot on step)
Walking Merkins (hands on step)
Bulgarian split squats (tail foot on step)
Elevated Merkins (one hand on step)
Jump into jump squat
Normal/wide/diamond Merkins
Latvian split squat (lead leg on step)

Finisher pulled together all variations, plus one minute skip steps

MARY: Peter Parkers, Supermans, seated reverse crunch, thruster into plank jacks

ANNOUNCEMENTS: Convergence 6/6

COT: Be flexible!

Date: 2026-04-22
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Lumbergh, Trolley, Firehead
FNGs: None
COUNT: 5
WARMUP:
Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20
Mosey

THE THANG:

DORA

Merkin x 100
Sprint – Mosey 1/2

Coupon Curls x 150
Bear Crawl 1/3

Overhead Press x 200
Karaoke 1/2

LBC x 250
High Knees 1/3

Goblet Squat x 225
Mosey 1/2

MARY:
Flutter kicks, Rosalitas, Nolan Ryan’s, side crunches, plank

ANNOUNCEMENTS:
Road clean up Saturday at 7:30

COT:
Doctor says I’ve made improvements and don’t need more extreme treatments

Date: 2026-04-23
AO: The Highlands
Q: LTD ,
PAX: LTD, Hard Knox, BeeKeeper (Ed Esposito)
FNGs: None
COUNT: 3
WARMUP: world’s greatest stretch
THE THANG: mosey to the hill, five repetitions of hill sprints, bear crawl down the hill, and Burpees at the base of the hill
Mosey back to the field for our fence work. Decline Merkins on the fence. Cop fence jumps. Hang from the fence. Three station work out: Lunges with coupon rotation, Merkins, plank Finish up with dips on the bench
MARY: flutter kicks, mountain climbers, Freddie Mercury, World War IIs ANNOUNCEMENTS: none
COT: practicing gratitude. We each shared a few things that we are thankful for.

Date: 2026-04-23
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Cager, Maguire, citrus, Pepco, Attache’, Fish Fry
FNGs: None
COUNT: 7
WARMUP: nah
THE THANG:
A stroll through the back streets of McLean in awe of the azaleas. We also had an OG sighting of prenup and dr dandelion. MARY: none
ANNOUNCEMENTS: Thursday night AO.
COT:

Date: 2026-04-23
AO: The Agency
Q: Trademark ,
PAX: Lazlo, Trademark, Fosbery, Groundhog, Rim Fire
FNGs: None
COUNT: 5
WARMUP:
Motivator 5x7x5 OMC
Front straddle hop IC
Chain Breaker IC
Arm circle IC
Circle arm ic
Don Quijote IC
Cherry twist IC
Willie Mays Hayes IC
Michael Phelps IC
Down dog, worlds, greatest, cobra Kai

THE THANG:
Thang 1–> 11s
Set A: thruster
Run 30 yrds
Set B: t-Merican

Thang 2–> 200s
2 x Bonnie Blair Buy In IC
200 yr Sprint
20 Flutters IC
Repeat 6 times

MARY: walk 50 yrs, toy soldier, walk 50 yrs Don Quijote IC, walk 50 yards, mountain climbers IC ANNOUNCEMENTS:
boneathon, convergence, memorial-murph-wod, prayers for Eric (illness)

COT: Executive presence means projecting confidence and authority while remaining composed.