Category: Uncategorized

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Don’t look now, but you just did a mini-Murph

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.

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The Driveway Mobility

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!

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I’ll be your brisket buddy

Date: 2026-04-05
AO: Mother Ruckers
Q: Ice Tea ,
PAX: Ice Tea, Poe, Old Bay
FNGs: None
COUNT: 3
WARMUP: None

THE THANG: We rucked 3.32 miles through Falls Church. Stopped at the basketball court to do some PT with the rucks:

• 30 Coupon squats
• Coupon lunge walk to half court and back
• 20 Overhead presses with ruck

Did 30 weighted merkins at the finish line.

MARY: None

ANNOUNCEMENTS: None

COT: None

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Olympus

Date: 2026-04-04
AO: Olympus
Q: Hightower ,
PAX: Pop Fly, Hightower, Ashe, Monk, Norm, Peanuts, Sprocket DR PAX Houston FNGs: None
COUNT: 7
WARMUP:
Stretching & warmups

THE THANG:
Fellowship jog around LBSS. 2 stops same exercises, back courtyard and front entrance. 20 incline merkins
20 air squats
20 dips

Hoops drills then 3 v 3 game

MARY:
Flutter kicks & LBC

ANNOUNCEMENTS:
Road clean up Sat, 4/25
Murph Challenge Mon, 5/25

COT:
40 days ago we took on Burden Run, now closing out Lent. To be better leaders in our family & community, whether we are son, brother, husband, father. Happy Easter