Author: willhlaw

Date: 2026-08-11
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer
FNGs: None
COUNT: 2
WARMUP: stretching and fellowship lap
THE THANG: we played F3 craps.
MARY:
ANNOUNCEMENTS: 9/11 stairclimb coming soon.
COT:

Date: 2026-08-15
AO: The Sandlot
Q: Hobbyhorse ,
PAX: Deliverance, Klinger, Rim Fire, Hops, Hobbyhorse, Hard Knox, Trademark, citrus FNGs: None
COUNT: 8
WARMUP: stretches
THE THANG: many of us ran the neighborhood to peak at Mt SAAS + one led oyo in field + one led oyo ruck for AT prep MARY: standard
ANNOUNCEMENTS: happy hour this Monday evening in foggy bottom all welcome 5-7 ish. Final night owl / deferred wake for Hoya paxa on Thursday 9-11 stair climb t shirt order deadline
COT: keeping on track with weight has been a journey for me. Trying to find a way to hop off the wagon for a bit and get back on but it’s been challenging. Working though it.

Date: 2026-08-15
AO: Olympus
Q: Monk ,
PAX: Pop Fly, YNAB, Glee, Monk, Duncan, Ashe, Walk-on, El Camino, Pole’er FNGs: None
COUNT: 9
WARMUP: imperial walkers, hillbillies, down dog, …
THE THANG: phone number workout out in photo
Ultimate
MARY: skipped. Ultimate too much fun
ANNOUNCEMENTS: 9/11 stairs climb
COT: From time to time, everyone falls into despair, depression… when the circumstances of our lives lineup a certain way. It’s right to push back on them and try to change them, but it’s also right not to let the situation define you. Always remember to take a step back and look at the good in the world and people around you.

Date: 2026-08-14
AO: Atlantis
Q: Palmetto ,
PAX: Hound Dog, Hammer, Palmetto
FNGs: None
COUNT: 3
20 SSH
10 Imperial Walkers
Hill Billy’s
WMH
Root veg extract
OYO
mosey
⸻
EMOM:
At the start of each minute, complete the work. Rest whatever remains. 1 — 15 slow Bench Dips
2 — 15 Hand-Release Merkins
3 — 20 Bulgarian Split Squats
3.5 – Chain curls?
4 — Sprint
⸻
Tabata
8 minutes: 40 sec work / 20 sec rest
Alternate:
– Odd rounds: Air squats
– Even rounds: Carolina Dry-docs

“… warn those who are idle, comfort the discouraged, help the weak, be patient with everyone.” ‭‭1 Thessalonians‬ ‭5‬:‭14‬ ‭CSB‬‬
This command is not only a very helpful triage and guidance for what’s going on in front of us, but is also how God looks at you. Helps the weak. Comforts the discouraged. Warns the idle. And is very patient

Date: 2026-08-14
AO: Horizon
Q: 3 mile ,
PAX: Sunshine, DrugBoat, Attache’, Hobbyhorse, Trademark, Poe, 3 mile, Woody, Bo, vplaxico, SPINAL TAP, Shake ‘n’ Bake FNGs: None
COUNT: 9
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
10 SL Deadlifts then lunges, 15 merkins 20 squats 25 calf raises Xtreme F3 Ultimate
MARY: see above
ANNOUNCEMENTS: 9-11 stairclimb; Coffee-teria on Mondays during the summer
COT: thinking about Poe’s COT from last week about the evolving role of fatherhood as the kids get older and need less instruction/“fatherly advice” and how it relates to masculinity and being who we really are rather than what we think a man should be – for me, being vulnerability, not trying to have all the answers, and being able to ask for help.