Author: willhlaw

Date: 2026-06-03
AO: Ignite
Q: East Wing ,
PAX: East Wing, Flat Tire, Kodak, Goldfish, Enron, Basic, Rim Fire FNGs:
COUNT: 7

WARMUP:
SSH, IW, HB, LBAC, MP, MNC, WMH, RVE + hold, DD + runner/triangle, CK Lap up hill and back
_____

THE THANG:
2 rounds —
Thruster x20
Coupon SLRDL x20 (each leg)
Coupon swing x20
Sumo deadlift x20
Coupon calf raise x30
Lap up hill and back
_____

Torture Dora —
Lunge walk across parking lot

Date: 2026-06-03
AO: The Driveway
Q: Legacy ,
PAX: Hobbyhorse, citrus, 2 percent, Lazlo, Play-Doh, Prestige, bogey, Roulette, Legacy, Flux FNGs: None
COUNT: 10
WARMUP: ssh, imp w, hill Billy, Legacy RVEs
THE THANG: kettlebell unilateral carries, switching arms as necessary, stopping every three minutes or so for a set of 20 merkins MARY: Flutters, 30 (IC)
ANNOUNCEMENTS: the_night_owl tomorrow evening at Swanson, 6:30 pm, followed by beer-o-teria at Westover Beer Garden; Special Friday kettlebells here at thedriveway this coming Friday because Convergence this Saturday COT: Gratitude! What a fantastic day with F3, thanks for coming out!

Date: 2026-06-03
AO: The Patriot
Q: Booking ,
PAX: Booking, Smokey, Bone, Wedding Singer, Jones, Big Short, CableGuy, Shake ‘n’ Bake, Short Rib, Malpractice FNGs: None
COUNT: 10
WARMUP: The usual routine
THE THANG: partner up for DORA

Round 1
Partner A carries both coupons to 30 and back while Partner B starts 150 merkins
150 plank jacks i/c
150 big bois

Round 2
Partner A rifle carry to 30 and back while Partner B starts
100 OH Press
100 Curls
100 Leg lifts

Round 3
Partner A shoulder carry to 30 and back while Partner B starts 100 coupon squats
100 chest presses
100 low rows

Lunge walk to 10- 10 mountain climbers
Lunge walk to 20- 20 shoulder taps
Lunge walk to 30- 30 LBC
Lunges walk to 40- 40 calf raises

MARY: flutter kicks, dirty dogs, donkey kicks
ANNOUNCEMENTS: convergence on Saturday, bone a thon in 361 days more or less
COT: We are a results oriented society, often times to the detriment of the lessons learned and the growth in relationships experienced during the journey to win or achieve the goal. The opportunity to strengthen a relationship is more important than the results … don’t lose sight of the journey just to achieve the goal.

Date: 2026-06-01
AO: Monday Night Ruckers
Q: Jetstream ,
PAX: Rocketman, Tron, Jetstream
FNGs:
COUNT: 3
THE THANG: 4 miles around Manassas Battlefield
COT: Psalm 127:1-2
[1] Unless the Lord builds the house, those who build it labor in vain. Unless the Lord watches over the city, the watchman stays awake in vain. [2] It is in vain that you rise up early and go late to rest, eating the bread of anxious toil; for he gives to his beloved sleep.

Date: 2026-06-02
AO: Atlantis
Q: Deflator ,
PAX: Infinity, Hammer, Deflator, Hammerhead, Smokee, Forceps, Mom’s Spaghetti, Hubble FNGs: None
COUNT: 8
Segment 1: “Sophomore Confidence” (Strength Foundation)
Complete as a steady circuit, repeat twice:
• 15 push-ups
• 20 squats
• 15 Step Ups
• 12 reverse lunges per leg
• 10 slow mountain climbers per side

Light Run: “Hallway Passing Time”

Segment 2: “Junior-Year Challenge” (Power + Control)
Repeat this circuit twice:
• 10 jump squats
• 8 slow tempo push-ups (3-sec down, 1-sec pause, push back up) • 12 glute bridges with 2-sec hold
• 20 bicycle crunches
• 30-sec lateral shuffle (as if changing classes fast)

Light Run: “Crossing Campus”
A slightly faster jog (but not a sprint).
Imagine trying to get to class before the bell rings — controlled urgency.

Segment 3: “Senior Year Showdown” (AMRAP: As Many Rounds as Possible) • 5 burpees
• 10 walking lunges
• 15 push-ups
• 20 high knees (each knee = 1)
• 25 air squats

This is your “final exam” — smooth, steady form matters more than speed.

Finisher: “The Graduation Walk”
Celebrate with controlled, symbolic movements:
• 45-sec plank (various poses)
• 45-sec partner “wall sit”
• 20 Rope climbers

Some words to think about as my kid goes from high school to next phases:

Shift From Manager to Consultant
– Loosen the reins gracefully. For 18 years, your job was to manage their daily schedules, safety, and choices. Now, your role transitions into being a trusted consultant.
– Let them make minor mistakes. Real growth happens when they navigate natural consequences. Your job is no longer to prevent the fall, but to be a steady place to land.
– Listen more than you fix. When they call home with problems, resist the urge to immediately solve them. Ask questions like, “What do you think your next step should be?” to foster their independence.

Focus on Character Over Achievement
– Praise who they are, not just what they do. While a diploma is a major achievement, remind them that their kindness, resilience, and integrity matter far more than their GPA or future paycheck.
– Redefine success on their terms. Encourage them to build a life that aligns with their own strengths and happiness, rather than a path constructed out of someone else’s expectations.

Keep the Door Open, Explicitly
– Remind them that home is a permanent anchor. Ensure your child knows that no matter how far they go or what mistakes they make, your love remains unconditional and home is always a safe place to return.