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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Back to the playground

Date: 2026-03-21
AO: Olympus
Q: NOAA , Walk-on
PAX: Norm, Toolbox, Obadiah, Walk-on, Ashe, El Camino, Roddick, YNAB, NOAA, Doodles FNGs: None
COUNT: 10
WARMUP:
Walk-on led
SSH
Michael Phelps
Cherry Pickers
WMH
Dynamic Stretching
THE THANG:
Paired up

3 legged race for 200yrds with 25 merkins every 50 yards

Wheel barrow for 50 yards switching and 25 squats to calf raises every yards.

Repeat, all exercises but cut distance in half.

Ultimate.
MARY: during Ultimate
ANNOUNCEMENTS:
AT Hike

Road Cleanup
COT: Walk-on discussed his March Madness bracket and how no matter how much you plan, things won’t got perfectly and you’ll need to adjust and keep moving.

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The Farm

Date: 2026-03-18
AO: The Farm
Q: Gus ,
PAX: Lumbergh, Short-Timer, Gus, Trilogy, Squatter
FNGs:
COUNT: 5
WARM-UP
Mosey lap

FOUR ROUNDS
Run one lap (~1/3 mile)
25 merkins
25 crunches
25 squats
Hold plank/Al Gore until all in

CALF TRAINER
Front-to-back hops
Side-to-side hops
Quadrants hops

RATCHET SHOULDER BLASTER TO ENDEX

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#sparta

Date: 2026-03-20
AO: Sparta
Q: Atlas ,
PAX: Atlas, Pop Fly, Nano, Monk, Dunder, OnlyFans, Drano, NOAA, Monte Karlo, Doodles, Gamestop FNGs: None
COUNT: 11
WARMUP:
SSH; Willy may say; copperhead squats; down dog; cherry twist

THE THANG:
EMOM 3 kraken burpees every 5 minutes

Round #1: 5 perfect merkins, bear crawl 10yds, and back Thrusters (10), KSwings (20),
lateral squats (20),
plank jack (20),
flutter kicks (20).
BBSU (20)
Rinse and repeat by increasing 10 yards each time on bear crawl MARY: Lower plank
PRAYERS & ANNOUNCEMENT:
Road clean up
Hike
Murph challenge
COT: Free up time for you and your family. Quality over quantity.