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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The Highlands – if you’re on the fence about coming, I’d encourage you to be there

Date: 2026-04-23
AO: The Highlands
Q: LTD ,
PAX: LTD, Hard Knox, BeeKeeper (Ed Esposito)
FNGs: None
COUNT: 3
WARMUP: world’s greatest stretch
THE THANG: mosey to the hill, five repetitions of hill sprints, bear crawl down the hill, and Burpees at the base of the hill
Mosey back to the field for our fence work. Decline Merkins on the fence. Cop fence jumps. Hang from the fence. Three station work out: Lunges with coupon rotation, Merkins, plank Finish up with dips on the bench
MARY: flutter kicks, mountain climbers, Freddie Mercury, World War IIs ANNOUNCEMENTS: none
COT: practicing gratitude. We each shared a few things that we are thankful for.

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Mean Streets of McLean

Date: 2026-04-23
AO: Ruck Dynasty
Q: Fish Fry ,
PAX: Cager, Maguire, citrus, Pepco, Attache’, Fish Fry
FNGs: None
COUNT: 7
WARMUP: nah
THE THANG:
A stroll through the back streets of McLean in awe of the azaleas. We also had an OG sighting of prenup and dr dandelion. MARY: none
ANNOUNCEMENTS: Thursday night AO.
COT:

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The Agency

Date: 2026-04-23
AO: The Agency
Q: Trademark ,
PAX: Lazlo, Trademark, Fosbery, Groundhog, Rim Fire
FNGs: None
COUNT: 5
WARMUP:
Motivator 5x7x5 OMC
Front straddle hop IC
Chain Breaker IC
Arm circle IC
Circle arm ic
Don Quijote IC
Cherry twist IC
Willie Mays Hayes IC
Michael Phelps IC
Down dog, worlds, greatest, cobra Kai

THE THANG:
Thang 1–> 11s
Set A: thruster
Run 30 yrds
Set B: t-Merican

Thang 2–> 200s
2 x Bonnie Blair Buy In IC
200 yr Sprint
20 Flutters IC
Repeat 6 times

MARY: walk 50 yrs, toy soldier, walk 50 yrs Don Quijote IC, walk 50 yards, mountain climbers IC ANNOUNCEMENTS:
boneathon, convergence, memorial-murph-wod, prayers for Eric (illness)

COT: Executive presence means projecting confidence and authority while remaining composed.

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Olympus

Date: 2026-04-23
AO: Olympus
Q: Nano ,
PAX: Nano, Baywatch, Toolbox, Baywatch, Rollingstone, Crop Duster, Peanuts, Baywatch, Doodles, Monte Karlo, Atlas FNGs: None
COUNT: 11
WARMUP: Side straddle hops; arm circles; Michael Phelps; cherry pickers; World’s Greatest Stretch
THE THANG: Deconstructed man makers (plank jack, merkin, block squat, curl, overhead press). Start at end zone: 1 rep or each, run field and back, bear crawl with block to 5-yard line. Round 2: 2 reps of each, run field and back, murder bunny to 10-yard line. Continue pattern increasing distance to the 50, then every 10 yards to the end as we work back down to 1. Finished with wind sprints. MARY: Big boy sit-ups 1 total.
ANNOUNCEMENTS: Road cleanup this Saturday; Murph on May 25; Convergence on June 6
COT: Reflected on videos of dads with young kids, connecting it to personal experience and how quickly time has passed with my son now heading to college