Author: willhlaw

I am a UX full stack developer and GIS mashup manager who has been working in emergency operations, cyber security, jobcinity.com, reminduslater.com, open source sharejPoint and other projects.
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Olympus

Date: 2026-04-30
AO: Olympus
Q: Atlas ,
PAX: Atlas, Monte Karlo, Toolbox, NOAA, Doodles, Monk, Crop Duster, Peanuts, Ashe, Rollingstone, Hobbyhorse FNGs: None
COUNT: 11
WARMUP
SSH, WMH, Seal clap and other arms; High knees; world greatest stretch (wide, regular, diamond merkin)

THE THANG
10 burpees over coupon & 10 thrusters
murder bunny 10 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 20 yards and back
Run 50 yards and back

10 burpees over coupon & 10 thrusters
murder bunny 30 yards and back
Run 50 yards and back

Round #2
Run 50 yards and 3 BDE burpees

20 lateral overhead press & 27 plank jack.
20 prisoners’ squats & 27 Smurf jacks
20 Kettlebell swing & 27 curls
20 Bent over rows & 27 Calf raises
20 lateral bench press & 27 one-leg squat

MARYs: Run a lap

PRAYERS & ANNOUNCEMENTS:
Murph challenge; Convergence
COT: Some life learning lessons after turning 47 years: gratefulness; maturity; mentoring; purposeful; wisdom complements intelligence; patience; influence.

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Potomac Rising

Date: 2026-04-29
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: FIFA (F3 The Capital), Tiger Lilly, Baguette, John Kluge, Promoter, rabaum FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to dot, sprint to far side and back to dot, el captain to start line 6 blockies SC OYO
8 cleans OMQ
High knees to dot, sprint to far side and back to dot, high knees to start line other side then sprint back
6 cleans SC OYO
15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO
Mosey the blacktop
20 curls IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 25 curls SC OYO
20 bent over rows IC
High knees to dot, sprint to far side and back to dot, high knees to start line 25 bent over rows SC OYO
10 incline merkins IC
Sprint to other side and back
15 incline merkins SC OYO
Mosey the blacktop
12 coupon dips IC
El Capitain to dot, sprint to far side and back to dot, el captain to start line 15 coupon dips SC OYO
10 squats IC
High knees to dot, sprint to far side and back to dot, high knees to start line 10 squats SC OYO
10 decline merkins IC
Sprint to other side then sprint back
10 decline merkins OYO
Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Tiger Lilly going away is Fri May 8 at 7 locks brewery. Be there.

COT:
Support each other in times of need

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Double Nickels for Groundhog

Date: 2026-04-30
AO: The Agency
Q: Groundhog ,
PAX: Rim Fire, SAAS, Lazlo, Horshack, Hops, Trademark, Flux, Gherkin, Groundhog, E6, Bucky FNGs: 2 E6, Bucky
COUNT: 11
WARMUP:
SSH, IW, HB, LBAC, MP, RVE, WMH, DD, Lap
THE THANG: 3 2 rounds of Tabata, 10 exercises, 55 seconds on, 15 seconds rest. Lap between sets.

Round 1
1. Squats
2. Merkins
3. SSH
4. Reverse Lunges
5. Bent-over Rows
6. High Knees
7. Overhead Press
8. Thrusters
9. Dry Docks
10. Atlas Shrug

Round 2
1. Goblet Squats
2. Hand Release Merkins
3. Mountain Climbers
4. Curls (coupon)
5. Bobby Hurleys
6. Tricep Dips
7. Burpees Flutter Kicks
8. Walking Lunge
9. Coupon Swing
10. Coupon Calf Raise

MARY: Toy Soldier, LBC, American Hammer

ANNOUNCEMENTS:
boneathon check channel
HH Friday for Boardwalk at Cowboy Cafe
Some other stuff give me a bit to update…

COT:
As I hit 55, I’ve been thinking about a speech I heard from a buddy at his 50th birthday party.
He said somewhere along the way, life stops being about what you can achieve… and starts being about what actually matters.
In your 30s and 40s, you’re building—career, reputation, stability. You’re asking, ‘Am I succeeding?’ But then something shifts.
You start realizing your time isn’t unlimited. I have more yesterdays than tomorrows. And the question changes.
It’s not ‘How much can I get done?’
It becomes ‘What’s actually worth doing?’
You look at where you’re spending your time, your energy, your attention—and you start cutting out what doesn’t matter. • More time with your family.
• More intentionality with the people around you.
• More focus on the impact you can make
So you start choosing. For me, at 55, that’s the shift I’m trying to make—less noise, more meaning. Less chasing, more purpose.
Take a look at your life—and ask yourself, ‘Am I spending time on what actually matters? And if not… what needs to change?”

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Ruckjng Coffeteria

Date: 2026-04-30
AO: Ruck Dynasty
Q: Kodiak , Fish Fry, Attache’
PAX: Kodiak, Fish Fry, Attache’
FNGs: None
COUNT: 3
WARMUP: Let’s get moving
THE THANG: Ruck down Harrison Street to the Starbucks; pick up drinks ordered along the way, ruck back by a circuitous route to end at 6:50something MARY: none
ANNOUNCEMENTS: none
COT: Teaching near-adult kids the importance of networking is hard.