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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Station Work

Date: 2026-04-13
AO: Horizon
Q: 3 mile ,
PAX: Kodiak, Disco, Purple Rain, 3 mile
FNGs: None
COUNT: 4
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG: Stations
– Timer
1. Rifle carry to midfield and back
2. Bear crawls out, jog back
3. Farmer carry out
– Kettlebell
1. KB swings
2. Banded squats
3. Rows
– Loose band
1. Pallof Press
2. Band pull aparts
3. Shoulder raise
– Random
1. Monster walk with band
2. Jump rope
3. Something else
MARY: LBCs
ANNOUNCEMENTS: Murph, convergence, Boneathon
COT: Sometimes the little things, the overlooked things, are the high leverage things. I fixed my lingering hip issue by focus on engaging my glute med . Random – I’d never heard of this muscle yet it’s lack of engagement caused my hip and back to overcompensate and painfully bug me for 2 years. Re-examine things in your life where you can improve or add some joy or excitement.

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6 weeks to go

Date: 2026-04-13
AO: Hamilton
Q: Gherkin ,
PAX: Hobbyhorse, Goldfish, Sloop, Gherkin, Jag
FNGs: None
COUNT: 5
WARMUP: SSH, IW,, Hillbilly, WMH, Cherry Twist, Down Dog, WGS, Cobra Kai THE THANG:
1/2 mile mosey
5 pull ups, 10 merkins, 15 squats
Repeated 20x
1/4 mile mosey
MARY: no time
ANNOUNCEMENTS:
CSAUP trifecta of The Murph, Boneathon and Convergence coming up the-agency on Thursdays in McLean
iron-sharpens-iron at YHC Tuesday night

COT: Things often aren’t as hard as we build them up in our minds to be. The Murph is pretty intimidating, but we got after it today and got all of the reps and some of the running done. When we get after something, we can get it done. Try something today that you’d been putting off doing – I bet you’ll kill it.

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Terrapin Station – Mon

Date: 2026-04-13
AO: Terrapin Station
Q: Ripcord ,
PAX: 2 percent, Flipper, Ripcord, Legacy, My Space, Groundhog FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Hill Billy, Willy MH, Arm Circles, Michael Phelps, Down Dog / Worlds Greatest
THE THANG: MURPH PREP — 1mi run (10min); 5rds – AMRAP Pull Ups, 15 Merkins, 20 BW Squats; 1x hill rep run MARY: 4×10 IC (Merkins, Flutter Kicks, Hello Dollies, Merkins) ANNOUNCEMENTS: leadership call Thursday evening
COT: Do Less With More Intention – say no to shallow commitments, presence over productivity, invest in important relationships.