Author: willhlaw

Date: 2026-07-25
AO: The Farm
Q: Short-Timer ,
PAX: Short-Timer, Infinity, Firehead, Trilogy, Roger
FNGs: 1 Roger
COUNT: 5
Rucked 3.7 miles around Sully Historic Farm.

Date: 2026-07-25
AO: The Sandlot
Q: Hard Knox ,
PAX: Attache’, 2 percent, Hard Knox, Jag, CornerKick, Flat Tire, Defiance, Landscape, Mogul FNGs: None
COUNT: 10
WARMUP: The Usual
THE THANG: TABATA, DORA w/ Hill Sprints
MARY: The Usual, Nolan, Ryan, protractor
ANNOUNCEMENTS: 9/11, Ruck n Float
COT: carpe diem, strength is temporary, cultivate your gray hair.

Date: 2026-07-24
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Palmetto, Forceps, Service Master, Shark Tank, Jail Break, Wayne @Airmail FNGs: 1 Wayne @Airmail
COUNT: 7
WARMUP:
THE THANG: AbsLantis on the Landings Mosey to Stadium Steps (wave to our Friday Workout Friends) TubThumpa Burpees from Al Gore
Landing Zero: Freddy Mercs 8x 4-ct
scissor Kick 8x 4-ct
Landing One: Repeat L-0 + 16x Ins/ Outs (Pistons)
Landing Two:
Repeat L-1 + 8 4-ct Flutterkicks
Top of the Stairs:
Put it all together— Repeat L-2 + PlankJacks

Hall of Fame Park:
(tabata was fail)
15x ea. Erkins, Merkins, Dips, Derkins
12x each…
9x each…

Comfortably Numb Cooldown:
Tee Claps in Al Gore
Isometric Lunges
Fwd/Rev/Side Lunges
Pink-it-out (Floyd) Hi/Low Planks

MARY: —no time—
ANNOUNCEMENTS: 9/11 stairclimb @0445 Lincoln Memorial Steps on 11Sep COT: Contentment =. True wealth

Date: 2026-07-24
AO: The Driveway
Q: Flux ,
PAX: Legacy, Play-Doh, Fish Fry, Flux, Groundhog, Prestige
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, MP, LBAC, MNC, Prying Squats, Cherry Pickers, WMH. THE THANG:
1. Mobility Flow: Child’s Pose, Cat/Cow, Bird Dogs, Thread the Needle, Kickstands, Downward Dog, Pedal Calves, WGS, Planks Return to Child’s Pose (x2)
2. Sun Salurtations: Mountain Pose, Reach, Forward Fold, Half Lift, Plank, Cobra, Downward Dog, Walk your Hands, Half Lift, Fold, Mountain (x2)
3. Warrior Flow: Mountain Pose, to Crescent Lunge, to Warrion I, Warrior II, Reverse Warrior, Extended Side Angle, Return to Crescent Lunge, Forward Fold, Mountain. (Left/Right Sides)
4. Hip Opener Series: WGS , Low Lunge, Pigeon, Puppy, Walk the Puppy, Child’s Pose. (Hold 30-45 Secs each) MARY:
Core: Forearm Plank, Side Planks (L/R), Dead Bugs, Glute Bridge Rest, Breathe (Hold 30-45 sec each) Breath: In, Hold, Out, Hold (3 count each x 3).
ANNOUNCEMENTS: Night Owl, Ruck and Float, 9/11 Clinb
COT: Have compassion for oneself and others. We never really know what someone else might be going through. They may be acting like a jerk, but perhaps they are experiencing physical or mental pain. Breathe and show some compassion.

Date: 2026-07-24
AO: The Patriot
Q: Summit ,
PAX: Craigs List, Strange Brew, Lazlo, Big Short, CableGuy, citrus, Boardwalk, Shake ‘n’ Bake, Deliverance, Moderator, Hops, Summit, Smokey, Schnitzel FNGs: None
COUNT: 14
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tempo Set: Bulgarians, Copper Head Squats, Durkins
– Ricky Bobby
– Tabata 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Blockees & Coupon Toe Taps
– Dora: Timer Murder Bunnies to 30 YL and Rifle Carries back – 100 Coupon Overhead Presses
– 150 Cactus Jump Squats
– 100 (modified for time) Coupon Curls
– 1st and 10 (6’s to 50 YL)
– 1 Burpee on 10 YL sprint to 50..for 5 Merkins
– 2 Burpees on 20…..4 Merkins on 50 YL.
– Etc….. to 5 Burpees on 50 YL and 1 Merkin
– Ricky Bobby
– Tabata 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate Coupon Plank Jacks & Shoulder Taps (hold plank for full 4 mins if you are ambitious)

MARY: PAX’s choice

ANNOUNCEMENTS: Ruck n’ Float next weekend, Sept 11 Chair Climb, Volunteer event at Grace Baptist (Ignite site)-Check Slack for all

COT: It’s How You Finish
YHC shared advice from father and more so his leadership by example in the last chapter of his life. YHC shared about 2.0 who had an intensely dark period but now thriving. However at still at times battling negative self talk. YHC reminds her to push those thoughts out of her head as we get stronger from our trials and indeed it is how you finish.

Thank you all for posting and leaving it all on the field! Appreciate all of you gents.

PS…welcome back Smokey. An example of grit and perseverance.