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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Landscape’s 1st Q

Date: 2026-08-29
AO: The Sandlot
Q: Landscape , Gus, Enron
PAX: Landscape, Forceps, Enron, Cager, Pepco, Hard Knox, MixTape, Tariff, Jag, Disco, Gus, Hobbyhorse, Ziggy (NC), IGB FNGs: 1 IGB
COUNT: 14
WARMUP:
side straddle hop x 25
imperial walker x 15
hillbilly x 15
windmills x 12
little baby arm circles x 10
willy mays hays x 10

THANG 1 (field):
DORA
coupon chest press x 100
coupon row x 100
coupon overhead press x 100
coupon curl x 100
planks & runs until remaining PAX finish

THANG 2 (wheel of pain):
2 rounds:
tri dips x20
fast stair climbs x20
dherkins x 20

intermission:
freddy mercury x 30
flutterkick x 15

1 round:
tri dips x 15
fast stair climbs x 20
dherkins x 10

THANG 3(field):
DORA 2:
lunges down field & fast mosey back x2
partner does planks & squats

MARY:
American hammer x 20
freddy mercury x 20
supermans 30 sec. hold x 5
dirty dog x 10
american hammer x 20

ANNOUNCEMENTS:
9/11 stairclimb

COT:
have fun in the gloom, even if your body hurts. the same lesson applies elsewhere in life. the team that has the most fun wins.

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Ruck

Date: 2026-08-29
AO: The Farm
Q: Squatter ,
PAX: Infinity, Firehead, Squatter
FNGs:
COUNT: 3

WARMUP:
THE THANG:
3.2 mile ruck with bear crawl, erkins and squats at the mid point. MARY:
ANNOUNCEMENTS:
COT: Infinity told us some history about our AO and reminded us that the AOs anniversary is coming up in September.

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Atlantis – Fri

Date: 2026-08-28
AO: Atlantis
Q: Teenager ,
PAX: Hammerhead, Hammer, Dairy Free, Palmetto, Teenager, Spinal Tap, Fun Size FNGs: None
COUNT: 7
70 degrees and clear, great day for Nats Park stairs with some Atlantis regulars and two cool dudes down range from Myrtle Beach and Houston.

WARMUP: SSH, WMH, RVE, AC, mosey
THE THANG:
Stairs Cardio Sets: 2x up 40 stairs, w/ coupons. 100% up, recover down.
Alphabetical exercise, w/ coupons between stairs sets (letter, stairs, next letter, more stairs, & so on) A-merican Hammers (4 count to 30)
B-urpees (10)
C-urls for the girls (4 count to 20)
D-urkin (20)
E-verests (up the stairs)
G-rave Diggers (4ct to 20)
H-omer to Marge (4ct to 20)
I-ndian run back to base

Total stairs ~700

MARY: 5 minutes of plank, LBC, H2H, FM, MC, and the Grand Strand special, “Mtn Man Poopers”.
ANNOUNCEMENTS: 9/11 stair climb in 2 weeks, Friday 9/11, 0415 at Lincoln Memorial. Sign up!
COT: We aren’t perfect, but don’t let that get in the way of trying and pushing yourself. Give yourself and others grace and trust that whatever will be will be, bc God has a plan.

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Old (Q) School

Date: 2026-08-28
AO: The Patriot
Q: Lazlo , citrus, Rim Fire, Big Short
PAX: Moderator, Overthrow, Craigs List, Rim Fire, Maguire, Lazlo, Landscape, Big Short, Woody, Jones, Smokey, Walker, Strange Brew, Shake ‘n’ Bake, Waterboy, Hops, Hardship, Tax Guy, citrus, Primanti, DrugBoat, CableGuy, Jag, Skoat, 20/20 FNGs: None
COUNT: 25
INTRO: Rim Fire talked about the five core tenets of F3.

WARMUP: citrus described four-count (in cadence) and two-count exercises, and led PAX in a warmup of side straddle hops, downward dog, cobra kai and other favorites.

THE THANG: In the first part of the workout, Big Short had the PAX perform 20 reps of a coupon exercise on the goal line, then bear crawl and mosey to the fifty yard line for 20 reps of a body weight exercise. PAX went back and forth in this fashion five times. The newer PAX took turns leading the exercises.

For the next part, Rim Fire discussed different ways to organize a beat down, and then had the PAX perform a mini Dora routine and then a set of 11s (shortened to 5s).

MARY: citrus discussed the Mary portion of the beat down and then led that portion with help from some of the newer PAX.

ANNOUNCEMENTS: sept11stairclimb and ironpax are approaching. See the respective channels for details.

COT: Date nights are fun.