Category: Uncategorized

Date: 2026-03-13
AO: The Driveway
Q: Play-Doh ,
PAX: Flux, Play-Doh
FNGs: None
COUNT: 2
WARMUP:

◦ Ankle Circuit (Heel/Toe walks, Ankle circles).
◦ Hip Circuit (Prying Goblet Squat, Lateral/Half-Kneeling Rocks). ◦ Core/Scap Activation (Dead Bug, Scapular Push-ups).
◦ Frontal Plane Prep (Side-To-Side Hops + Eccentric Calf Raises).

THE THANG:

Block 1: Rotation + Lower
◦ TGU Progression (3 sets)
◦ Balkan Superset: Single-leg RDL + Bulgarian Split Squat

Block 2: Upper Push/Pull (8–9 Min):
◦ Superset: Bent-over Row + Half-kneeling Overhead Press
◦ Active Rest: Y-raises

Block 3: Hip Stability + Eccentrics (9–10 Min):
◦ Copenhagen Plank + Clamshell Plank Superset
◦ Windmill

Date: 2026-03-13
AO: Terrapin Station
Q: CableGuy ,
PAX: Flipper, Ripcord, Goldfish, Sloop, Old Bay, CableGuy
FNGs: None
COUNT: 6
WARMUP: SSH, AC, CP, WMH, HB, DD, CK
THE THANG: Split into two teams for 100 reps of an exercise, punctuated by block movements around the parking lot. This was not a Dora – each Pax completed 100 Burpees, 100 BW Squats, 100 Curls and 100 Merkins. The block movements varied between Farmer’s Carry, Rifle Carry and Shoulder Carry. R1: Burpees, Farmer’s Carry
R2: Body Weight Squat, Rifle Carry
R3: Curl, Shoulder Carry
R4: Merkin, Farmer’s Carry
R5: Flutter Kick (2 is 1 or IC), Rifle Carry
R6: Low Row, Shoulder Carry RAN OUT OF TIME
MARY: LBC
ANNOUNCEMENTS: Summer kickoff events seem far off but require training now: Memorial Day Murph, Boneathon, Convergence.
COT: This is a small but mighty AO. Low but consistent head count. To keep it going, you have to put effort into it. Commit to choosing The Station and sign up to Q.

Date: 2026-03-13
AO: Atlantis
Q: Hammer ,
PAX: Palmetto, Mom’s Spaghetti, Hammerhead, Hound Dog, Forceps, Hubble, Hammer FNGs:
COUNT: 7

WARMUP: Ssh, wgs, iw/HW, wmh, oyo quad and hammy stretch.
mosey to the bridge
THE THANG: Norwegian 4×4: 2 minutes across the span, 2 minutes return; 85-90% effort (4 minutes, 4 times). Each of the 4 rounds separated by 3 minutes of low intensity exercises to bring HR down – including core work, chest iso-holds, squats, etc. MARY: none
ANNOUNCEMENTS: Murph + convergence coming up. Need Qs for next week!
COT: Life gets better when you put 30 seconds of thought and effort into something for the next person to come along.

Date: 2026-03-13
AO: Horizon
Q: 3 mile ,
PAX: Poe, Gherkin, 3 mile, sticks, Disco
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– Survivor’s Jog, then bear crawls to finish
– 3 sets of each – coupon carry to midfield in between sets
1. Grave Diggers; single leg Deadlifts
2. Sprints to half field
3. Overhead press; lunge 3 sets, 12x –
4. Merkins, squats
– Partner up:
– Outrun the bad guy … 3 burpees then chase as partner runs backwards – length of the field – 4x – Ring of fire – calf raises, kyle guys (formerly Bobby Hurleys) MARY: Mary – American hammers, J Los, box cutters, flutter kicks, LBCs ANNOUNCEMENTS: Murph, convergence, monthly challenge
COT: As we get older, time seems to move faster. Science says that one reason is because we end up doing the same things over and over again. There’s less variation in our lives – we’re on autopilot. As kids, everything is new and novel and challenges our brains. So to slow time down, introduce variety into your life. Take a new route to work, or, like Poe, move to a new house. and start a new job.:slightly_smiling_face:

Date: 2026-03-13
AO: Sparta
Q: NOAA ,
PAX: OnlyFans, Norm, Obadiah, Drano, Atlas, Rambler, NOAA, Dunder, Monk, Sunny, Doodles, Houlihan FNGs: None
COUNT: 12
WARMUP:
SSH
Arm Circles
Matt Foley
WMH
Cherry Pickers
DD/WGS
Mountain Climbers

THE THANG:
3 rounds. 45 sec work, 15 sec rest
Merkins
Squats
WW III w Chest Press
Curls
Windshield Wipers
Bulgarian Lunges
Rows
Wall Sit
Lap around Parking Lot

MARY:
Quickly

ANNOUNCEMENTS:
Convergence
The Murph
Happy’s AT Hike

COT:
Small changes can have a great impact