Category: Uncategorized

Date: 2026-03-19
AO: Olympus
Q: Hightower ,
PAX: Drano, Hightower, Atlas, Doodles, Toolbox, Nano, OnlyFans, Pop Fly, Norm, Peanuts, Obadiah, Baywatch, NOAA FNGs: None
COUNT: 13
WARMUP:
Stretching then warmup exercises then more stretching.

THE THANG:
On the track, AMRAP 2,4,8 =10
Run 200M, then 8 burpees
Run 400M, then 6 burpees
Run 800, then 2 burpees
Rinse & Repeat

MARY:
Ring of Fire

ANNOUNCEMENTS:
Street clean Sat, 4/25. Olympus closed, need volunteer to lead Rambler AT hike in April
Murph challenge on Memorial Day

COT:
Embrace to quite, deep breaths meditation. Our brains need rest, find time to quite the thoughts in your head, take some deep breaths meditation

Date: 2026-03-18
AO: The Aerie
Q: Cruise ,
PAX: Rocketman, Stewie, Rifleman, Cruise
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Willie Mays Hayes, Cherry Pickers. THE THANG:

Circle the track with one workout every 200 meters.

MARY:
ANNOUNCEMENTS:
COT:

Date: 2026-03-18
AO: The Driveway
Q: Play-Doh ,
PAX: Prestige, Play-Doh, Deliverance, Flux
FNGs: None
COUNT: 4
WARMUP:
– SSH x 20 (IC)
– Dead Bugs x 15 (IC)
– Bird Dogs x 10 each side (OYO)
– Band Pull Aparts x 15
– Glute Bridges x 15 (IC)
THE THANG:
Buy-In (10 min)
– Protocol: EMOM 10 (Every Minute On the Minute)
– Work: 1-Arm KB Swing – 10 total swings alternating l,r
THE Thang
6 Rounds
– Single-Arm Rows x 5 l,r
– Single-Arm Thrusters x 5 l,r
– Loaded carry 1/3 way around the loop

MARY:
– KB Plank Pull-Throughs x 10
– Hardstyle Plank 15s MAX tension
– Windmills

ANNOUNCEMENTS:
– Murph Challenge Memorial Day
– Boneathon end of May
– Convergence coming up

COT [revised for publication]:

YHC was struck by the ending of the Iliad. The epic closes not with the sacking of Troy or the death of Achilles, but with the release of his rage. He yields to the supplication of Priam—the father of his nemesis, Hector. Achilles’ greatest victory wasn’t on the battlefield; it was the moment he mastered his own anger to show mercy to an enemy. Real strength isn’t just the power to dominate; it’s the discipline to know when to lower the shield and lead with a human heart.

Date: 2026-03-16
AO: Hamilton
Q: Legacy ,
PAX: Legacy, Goldfish, Sloop
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: Murph prep — ran and did reps — discovered the garage under Fleet— wow it’s huge and nice. Did a ten minute sequence of farmers carries; then, a big lap MARY: none
ANNOUNCEMENTS: leadership evening April 16; CSAUP Trifecta May/June COT: perseverance!

Date: 2026-03-18
AO: Ignite
Q: Kodak ,
PAX: Legacy, Kodak, East Wing, Goldfish, Gherkin, Basic
FNGs:
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hillbillies, RVE w/Twist, Willy Mays Hays, Down Dog (oyo), Runners Stretch into Worlds Greatest, Cobra Kai

THE THANG:
5 rounds of constant movement while climbing/descending the pyramid 20x/25x/30x Coupon Squats
15x/20x/25x Coupon Merkins
20x/25x/30x Coupon Step-Ups
Coupon Carry Small Lap
15x/20x/25x Sit-Ups
5x/10x/15x Burpees
Run Large Lap

MARY: Penguin Crunches, Flutter Kicks, LBCs

ANNOUNCEMENTS: Murph 5/25, Bone-a-thon 5/30 & Convergence 6/7. There will be a splinter cell ruck during Bone-a-thon, details forthcoming.

COT: YHC recounted his appreciation for routine after being on travel for the last 2wks while supporting a 24/7 operation and crazy school closures. Also recognized his fellow PAX for coming out in the gloom and keeping him motivated to keep pushing.