Author: willhlaw

Date: 2026-07-24
AO: Terrapin Station
Q: 2 percent ,
PAX: Short Rib, 2 percent, Ice Tea, Breach, Tariff
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Mosey
Pull up progression – 3 rounds:
5 second hang
5 seconds of Scapula Retractions
5-5-5’s
Mosey
Dirty Hook Ups

Tabata 3 rounds – 30 seconds on 30 second rest:
Coupon Jump Overs
Perfect Merkins
Barney Blair’s
Dips
Apollo Ono’s
RDL’s

MARY:
Glute Bridge with the Coupon
Box Cutters
Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck n’ Float 8/1, Coffee Mondays

COT: https://www.youtube.com/watch?v=Mh0-OzeI3Ho

Date: 2026-07-24
AO: Horizon
Q: 3 mile ,
PAX: Attache’, Bo, Brown Bag, Vila, Trademark, Disco, Kodiak, 3 mile, Woody, sticks, Poe, DrugBoat, Hobbyhorse, Scote FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
stop at corner of field and add one exercise per stop: 5 Burpees, 10 Deadlifts (single leg) / lunges, 15 merkins, 20 mtn climbers Xtreme F3 Ultimate
MARY: see above
ANNOUNCEMENTS: 9-11 stairclimb; Coffee-teria on Mondays during the summer
COT: For better or worse, I tend to optimize everything, every aspect of my life. Efficiency is great but it can be too much. A strength turning into a weakness. This quote struck me.

“The enjoyment of leisure is something which decidedly costs less than the enjoyment of luxury. All it requires is an artistic temperament which is bent on seeking a perfectly useless afternoon spent in a perfectly useless manner.”

So here’s to optimizing in a perfectly useless manner.

Date: 2026-07-24
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Mom’s Spaghetti, Infinity, Short-Timer, Firehead, Father Abraham, Deuce FNGs: 2 Father Abraham, Deuce
COUNT: 7
WARMUP:
SSH
Arm Circles
Imperial Walkers
Don Quixotes
Beet Pickers
Willy Mays Hayes

THE THANG:
Progressively add exercises each set with a Movement + Mosey between sets. Exercises – 10 Reps:
– SSH, IC
– Squats w/ Calf Raise, IC
– Grady Corn, IC
– Merkins, OMD
– Dips, IC
– Dirty Dog, IC
– Mountain Climbers, IC
– Monkey Humpers, IC

Movements:
– Bear Crawl
– Sprint
– Lunge Walk

MARY:
American Hammers
Flutter Kicks
LBCs

ANNOUNCEMENTS:
Short-Timer’s farewell Q Monday

COT:
Appreciate the time and the friends you have.

Date: 2026-07-23
AO: The Night Owl
Q: Sloop ,
PAX: Sloop, Craigs List, The Tulip
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 4 rounds of 10 shoulder presses followed by a 100 m run, 4 rounds of 10 curls and 10 tricep dips, 4 rounds of 20 step ups followed by a 100 m run, 4 rounds of 10 bent over rows followed by 10 star jumps. MARY: 4 rounds of 1 minute planks
ANNOUNCEMENTS: 9-11 star climb, Columbia Church volunteer on Aug 1. COT: try to live in and enjoy the present.

Date: 2026-07-23
AO: Olympus
Q: Doodles ,
PAX: Doodles, Crop Duster, Toolbox, Rollingstone, Peanuts, Hobbyhorse, Saab, ? FNGs: None
COUNT: 9
Warm up
The usual stretch stuff

The Thang
Ring 1- Outer ring dribble Bobby at track
Ring 2- 2pax rotate farmer carry coupons other pax 15 merkins Ring 3- Inner ring bear crawl to cones
Ring 4- Center field- 4 stations
20 Merkins, 20 sit-ups, 20 Lunges, 20 Air squats

Did the cycle twice.

Mary:
Yes

Announcements:
911 stair climb
Ruck and float
Nano’s Book club

COT
The Q just finished reading the novel Lonsome Dove. Book club report, we are all on a journey in life. It’s up to each of us to find purpose in each endeavor.

Welcome FNG Saab!