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 Aegis – Georgetown, DE

Date: 2026-08-29
AO: Downrange
Q: Slack ,
PAX: Hops, Rim Fire, Slack, T-Rex, Mr. Mom Mom, Chattahoochee, Quattro, Sticky, 8 others FNGs:
COUNT: 15
WARMUP: SSH, Burpees, IW, Bolt45
THE THANG: Various coupon carries with burpee penalties each time you put down your coupon, curl set, wall sit, balls to the wall MARY: flutters, big bois, LBCs, Freddies IC
ANNOUNCEMENTS: check the channel
COT: prayer circle

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We actually did Bonnie Blair’s

Date: 2026-08-28
AO: The Farm
Q: Firehead ,
PAX: Infinity, Firehead, Squatter
FNGs: None
COUNT: 3
WARMUP:
Arm Circles
Hillbillies
Willie May Hayes
Beet Pickers
Mosey around fields

THE THANG:
Escalator:
Start with first exercise, then Sprint across field, then mosey back.
Do first exercise, then second, Sprint and Mosey. Repeat adding new exercise on each round. Adjusting to just mosey vs sprint + mosey after the first few rounds
Burpees x 5
Dips x 10
Merkins x 15
Shoulder taps x 20
Squats x 25
SSH x 30
Bonnie Blairs x 35 single count

MARY:
Rosalitas, X Factors, Side Crunches

ANNOUNCEMENTS:
COT:
Thoughts on lawsuit against me…

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EMOMs, With A Complex

Date: 2026-08-29
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Flux, Roulette, Legacy, Moderator
FNGs: None
COUNT: 4
WARMUP: SSH, Imp W, Hill B, Willy Mayes Hayes, Imaginary Slam Ball, Willy Mayes Surfer, Deadlift THE THANG:

Block 1: 20 Minute EMOM
— 8-10 Kettlebell swings

Block 2: 15 Minute EMOM

— kettlebell swing
— clean
—press
— squat
— Switch sides. Rinse and repeat.
–Q did these bilaterally

ANNOUNCEMENTS: Let’s communicate early in the coming week about holiday plans. One option is dispensing with the regular programming and doing a stairclimb workout. Another option is a Sandlot takeover for a kettlebell klinic.

COT: It is not too hard to be good. You can lean on talent. But to make the jump from good to excellent, you have to do special things, including modifying habits and routines that got you to good.