Category: Uncategorized

Date: 2026-04-06
AO: The Patriot
Q: Strange Brew , Smokey
PAX: Strange Brew, Smokey, Lazlo, Lucius, Prestige, Hops, My Space, Rim Fire, SAAS, Wedding Singer FNGs: None
COUNT: 10
WARMUP: The Usual
THE THANG: Run up hill and then down x10
MARY: 69 WWIIs, toy soldiers, Nolan Ryans, WWIs
ANNOUNCEMENTS: check channel
COT: Smokey started posting at age 65 and has been a consistent presence at thepatriot ever since. He expressed gratitude to the group and is a great role model with respect to staying fit as we age.

Date: 2026-04-06
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Short-Timer, Lumbergh, Firehead
FNGs: None
COUNT: 4
WARMUP:
Grady Corns – Cadence
Don Quixotes – Cadence
Mosey around the field – OYO

THE THANG:

2 Rounds:

15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back – Repeat

With extra time did:
Imperial walkers
SSH
Mountain Climbers
Crawdaddies

MARY:

Flutter kicks, LBC, Side crunches, American Hammers, Plank

ANNOUNCEMENTS:

Trilogy Q on Wed

COT:
With my wife being able to help with her mom at the hospital, made me consider the importance and utility of being prepared with health and/or wealth to be in a position to help others in need.

Date: 2026-04-06
AO: Horizon
Q: Purple Rain ,
PAX: Disco, Kodiak, 3 mile, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP:
– Side straddle hop
1. Imperial walkers,
2. Hill billy,
3. Willie Mays Hays,
4. Cherry pickers,
5. Little bitty arm,
6. Downward dog
7. Upward dog
8. World’s greatest stretch
9. Childs pose
THE THANG:
Run the neighborhood and stop at streets that are affiliated with a college; learn about the school’s NCAA tourney history and do a couple exercises:

Jefferson/UVA: Cavaliers; ACC; john paul jones arena; won it once 2019; won last ever third place game in 1981

Harrison/JMU: the Dukes; Sun belt conference; Atlantic bank union center; 6 times in ncaa; last 2024; best round 32

Yorktown high: patriots; AAA Liberty district; no state championships (girls swim and dive);

Florida: Gators; Sec; exactech arena; ncaa 54-22; 3 national championships

GMU: patriots; atlantic 10; eagle bank arena; 6x (2011); 2006 final four;

Columbus/Ohio State: buckeyes; big ten; value city arena; 27x; 1960 championship; #8 seed

Williamsburg/William and Mary: the colonials; Coastal Athletic Association; Kaplan Arena; no ncaa; nit 3x (citadel and army)

1. Merkens (arms)
2. Bobby hurleys (quads)
3. Toy soldiers (core/legs)
4. Squats (quads)
5. Dips (arms)
6. WW2, (core)
7. Calf Raise (calf)
8. Burpees (arms/quads)
9. Plank punch (core)
10. Copperhead Squats (quads)
11. Plank jack (core/legs)
12. Seal clap (rest)
13. WW1 snow angels (core)
14. Crab toe touch (core)

MARY:
1. Box cutters
2. flutter kicks

ANNOUNCEMENTS:
COT: take care of your health; get your annual physical

Date: 2026-04-06
AO: Terrapin Station
Q: Ice Tea ,
PAX: Legacy, Ice Tea, Enron, Ripcord, CableGuy, Gherkin, Groundhog FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBACs, Moroccan NCD, Turnip Twists, WMH, DDs, Runner’s Stretch, Cobra Kai

THE THANG: Mini-Murph
Ran 1 mile loop up past Minor’s Hill.
Reassembled at pull-up bars on side of Tuckahoe and did approx 5 rounds of the following:

AMRAP pull-ups
10 Merkins
20 BW Squats
20 count rest
Rinse & repeat
-THEN-
Ran approx 1/4 mi.

MARY: Flutter kicks & Toy Soldiers
BONUS: 40 merkins

ANNOUNCEMENTS: Monthly challenge is a nutrition challenge. Leadership Zoom coming up. Bone-a-thon with an alternative workout for non-runners.

COT: Holidays are always a challenge from a moderation standpoint. Ate all the things, drank too much wine, etc. It was a particularly cold winter which lends itself to snacking. Join the monthly challenge and get back on track with your health and well-being.

Date: 2026-04-03
AO: The Driveway
Q: Play-Doh ,
PAX: Tariff, Fish Fry, Bone, Play-Doh, Flux, Prestige, Cedar FNGs: 1 Cedar
COUNT: 7
IRONCLAD: DURABILITY DRIVE 2.0

1. WARM-UP
– THE WINDLASS PRIMER
– Toe Fan & Grips
– Slow-Motion Heel Raises
– Ankle Circles
– HIP CIRCUIT
– Prying Goblet Squat
– 90/90 Hip Switches
– Adductor Rock Backs
– Half-Kneeling Hip Flexor Rocks
– World’s Greatest Stretch (WGS)
– CORE/SCAP Activation
– Dead Bug
– Scapular Push-Ups
2. P1: THE BASE (Ankle Armor)
– Heel Walks
– Toe Walks
– Calf Raises (Toes Dorsiflexed Slow)
3. P2: THE PRIME (Neural & Lateral)
– Turkish Get-Ups (TGUs)
– Static Copenhagen Planks
4. P3: THE MEAT (Hips & Hammies Superset)
(Superset the same leg, then switch x 2)
– Contralateral Bulgarian Split Squat
– Contralateral Single-Leg RDL

5. P4: UPPER & FLUSH (Rotational/Metabolic)
– Upper
– Kneeling KB Press
– Bent Over Row (Hip Row)
– Flush
– KB Windmills
6. MARY
– Single Leg Long-Lever Hamstring ISO

COT [edited for publication]

This is the hard truth: the 100% effort days are glorious, but they don’t build the foundation. Longevity isn’t found in a single burst of max effort—it’s forged in the relentless, consistent commitment to moderate effort. Today, we chose quality over quantity, durability over dominance. We made every rep count, not for a fleeting moment of glory, but to ensure we’re still posting and performing ten years from now. Max efforts are the seasoning, but consistent, high-quality work is the bread and butter. Commit to the daily discipline, and your future self will thank you for the armor you built today.

Welcome FNG @Cedar!