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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EMOMs with Brony

Date: 2026-03-31
AO: FreeState
Q: Deagle ,
PAX: Andrew Churchill, Bachelor, Deagle, Nomad, Brony
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Swingbillies x 15 IC
– The Chinook x 10 IC each side
– Side Skating x 15 IC
– El Capitan from one side to the other and back
– Monkey Humpers X15 IC
– Mosey to the front entrance and back
– Merkin X10 OQ
– Shoulder Taps X10 IC
– Plankjacks X10 IC
– Michael Phelps x 15 IC
– Cherry Pickers x 15 IC
– Windmills x 15 IC

THE THANG:
2 rounds of 10 minutes EMOM.
Round #1
– Curls x15
– Overhead Press x15
– Yoke walk to the other side

Mosey to the front entrance and back

Round #2
– Bent-over Rose X15
– Dips X15
– Rifle Carry to the other side

MARY:
– Reverse Crunches x20 IC
– Freddie Mercury x15 IC
– Little Mermaid x20 IC
– Travoltas x20 IC
– BBS x15 IC
– Scissors x10 IC + 10 flutters IC

ANNOUNCEMENTS:
– Sign up for Qs!

COT:

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Easter isn’t the time to be murdering bunnies

Date: 2026-03-31
AO: The General
Q: Gherkin ,
PAX: Gherkin, Robo
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers
Hillbillies, Michael Phelps, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai

THE THANG
– Bunny Hop to the 50 yard line and back, stopping every 10 yards for the following exercises: 10 – Burpees
20 – Big Boy Situps
30 – Merkins
40 – Squats
50 – LBCs

Egg Hunting
The Easter Bunny made a special early stop at the General and hid 20 eggs with exercises inside in the far end zone
– We lined up on the goal line and the Q started doing burpees while Robo ran to the far end zone, found 1 eggs and brought it back.
– Upon returning with an egg, Robo cracked open the egg and started performing the new exercise while the Q retrieved a new egg. – This was repeated until the team was sufficiently worn down.
– Upon retrieving our 15th egg, both pax performed 10 reps of the exercise in the egg – fittingly the burpee.

MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Announcements channel
– New AO in McLean – The Agency – start this Thursday
COT
YHC lost 2 uncles suddenly over the last week. Nothing is guaranteed, be grateful for every day.

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The Yacht Club HHI (F3 Low Country)

Date: 2026-03-31
AO: Downrange
Q: Kodak ,
PAX: Kodak
FNGs:
COUNT: 1
Q: ’88

WARMUP:
20 SSH IC
18 Grady Corn IC
16 dancing bears IC
14 Nolan Ryan’s both sides OYO
12 low slow squats IC

THE THANG:
Guardian run to Veterans Memorial
Dora 123
100 Merkins
200 Squats
300 LBCs
P2: mosey around the pond.

20 bat wings
forward arm circles IC
Reverse arm circles IC
Overhead claps IC
Seal claps IC
Morroccan Nightclubs IC

Mosey back to the pavilion.
10-20-30 3X
Burpees
Bonnie Blair’s 1:1
Big Boys
Between sets bear crawl & crawl bear across the pavilion

MARY: Nope

COT: “Don’t should on yourself.”

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..your friend…Cindy…

Date: 2026-03-31
AO: Delphi
Q: Rambler ,
PAX: NOAA, OnlyFans, Rambler, Flea, Drano
FNGs:
COUNT: 5

WARMUP: ssh, WMH, DD with leg pump, merkins, WGS w scoop, arm circles, jax
THE THANG: coupon top to bottom…20 reps, run to goal w Cindy and do 10 more…oh press, curl, bent over row, KB swing, calf raises ww3. Run to library and back MARY: lbc, heels to heaven, butterfly, Jane Fonda, leg kick, side kick, plank ANNOUNCEMENTS: at hike, road cleanup, murph, F3 author series
COT: visited my son at school. Seems like he’s striving. We are all adjusting to him going from sweet son to college aged adult. Thinking how to best recalibrate my parenting as he enters adulthood.