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.
Posted on

Benchmarks, revisited Atlantis – Fri

Date: 2026-04-24
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Palmetto, Hammer, FullThrottle, Second String, Second String hope I got you right. And Full Throttle! FNGs: None
COUNT: 5
WARMUP: SSH, TTT, WMH, SST, DQ then easy snowboarders
THE THANG: was gonna be a partner WOD for the benchmark but there was no need. Here’s what was on tap— Three Sets across Eight (8) Exercises (for a total of 120secs, ea exercise):

side straddle hops
(make hand contact- Clap!)

reg-u-lar merkins
(don’t cheat)

air squat
(@knee wall; make contact)

Big boy sit ups
(village green surface)

Australian push ups
(@ bike racks, brace feet against rack in front of you)

Triceps Dips
(use tablebenches; don’t cheat)

high/low plank jacks
(Single count)

High knees In-Place Lunge (switch sides at 20sec)

MARY: No Time
ANNOUNCEMENTS: Kettle bell Saturdays resuming May 2nd (see Legacy posting)
Prayers for Bill Tyree and Harvey Berger (both men are cancer stricken, but loved and supported)
COT: it’s ok to make mistakes. Recognize when you can’t do something alone. Learn to ask for help (gulp) … or at least graciously accept it when it’s offered. I got stuck in a jam last night and some church brothers helped bail me out. I just had to listen to them ands be willing to do things their way, or our collective way. Not just my own way. Also this—- get your colonoscopy! I’m getting my second one this Thursday.

Posted on

#sparta

Date: 2026-04-24
AO: Sparta
Q: Atlas ,
PAX: OnlyFans, Nano, Atlas, Drano, NOAA, Dunder, Battleship, WaterBoy FNGs: 1 WaterBoy
COUNT: 8
WARMUP:
SSH; Body stretch; Seal clap; Willy may says; World’s greatest stretch; wide merkin; regular merkin; diamond merkin;

THE THANG
Round #1
5 merkin toe touch + 5 imperial squats, run to 30 yards, and add 1 unit at each exercise.

Round #2
Perform the following, then run to the 50 yards and back
10 burpees
20 Toy soldiers
30 Jump squats
40 mountain climbing
50 Smurfs jacks

Round #3 Mary’s
High plank (shoulder when you hear thunder)

PRAYERS & ANNOUNCEMENTS:
Road cleanup this Saturday, 04/25/ 2026;
Murph challenge on May 25; Convergence on June 6
COT: A little gesture of gratitude can go a long way. We do not always need to spend a large sum or buy expensive gifts for our loved ones. I honor my dad by ordering a customized chair that can make him comfortable sitting outside. It doesn’t take much to bring a smile to someone that we love.

Posted on

The Patriot

Date: 2026-04-24
AO: The Patriot
Q: CableGuy ,
PAX: Fiddler, SAAS, Rim Fire, Hops, Overthrow, Walker, Booking, Bone, CableGuy, My Space FNGs: None
COUNT: 10
WARMUP: SSH, AC, WM, HB, CP, WMH, DD, CK
THE THANG: Split into two teams, in the end zone. While one team travels to the 50 and back with their blocks, the other team begins an exercise up to 100 reps. Everybody does the reps, we count together. Alternating reps and travel until 100 reps are achieved – then on to the next exercise. We did:

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

MARY: Freddie Mercury, Toy Soldier
ANNOUNCEMENTS: Trifecta begins Memorial Day weekend: Murph 5/25, Boneathon 5/30, Convergence 6/6
COT: Sometimes you gotta embrace getting your feelings hurt. YHC received some painful but constructive professional feedback this week. It is valid and will ultimately be a growth opportunity. Shake off the initial slap reaction, learn, and grow.

Posted on

F3 Ultimate with a side of Dora

Date: 2026-04-24
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, sticks, Poe, Trademark, 3 mile, Shake ‘n’ Bake
FNGs: None
COUNT: 6
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Dora Partner up.
– 100 Merkins
– 200 squats
– 300 LBCs
Team does eight burpees after completion of each exercise.
F3 Ultimate. 100% awesome
MARY: incorporated into workout
ANNOUNCEMENTS: Murph, convergence, Boneathon, Boardwalk HH
COT: “the difference between inspiration and jealousy is curiosity.” We’re all running our own race and fighting our own battles, including the dude you think has it all figured out. He doesn’t. But he is likely willing to share his story – the good, the bad and the fugly. Be curious.