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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Capital Montessori Kettlebell Club. Gear

Date: 2026-08-15
AO: Capital Montessori Kettlebell Club.
Q: Play-Doh ,
PAX: Flux, Moderator, Play-Doh, Legacy
FNGs: None
COUNT: 4
WARMUP:

SSH, IW, HB, MP, kettlebell dead lifts

THE THANG:

Swings, 20 sets, EMOM

Row, Press, Squat Complex,
– 5,2,4,1,3 l +r
– 3,1,2 l + r

MARY:
Windshield Wipers, Figure Fours, Child’s Pose

ANNOUNCEMENTS:
sept11stairclimb

We plan to extend drive sessions to 1 hour.

COT:

YHC reflected on the value of Jon Krakauer’s writing for critical reflections on men and masculinity in the context of outdoor adventure and athletic endeavor.

Thank you for the coffee Legacy and fellowship all! :coffee::kettlebell::punch:

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Playing with Cards

Date: 2026-08-17
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Squatter
FNGs: None
COUNT: 2
WARMUP:
20 SSHs
20 Michael Phelps
14 Beet pickers
14 Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
F3 Cards:

Freddie Mercury
Side Crunches
Merkin
High, Slow Flutter Kicks
Low, Slow Squat
Standing Lunges
Backward Run

Mtn. Climber
Squat
Hand-Release Merkin
Monkey Humper
Squat Thrust
Bonnie Blairs
Sprint

Bulgarian Split Squat
Arm Circles
Backward Lunge
Flutter Kicks
Butt Kick
American Hammer
Sprint

MARY:
High/Low Plank
WWII Situp
LBCs
Heels to Heaven

ANNOUNCEMENTS:
Trilogy Q Wed
Infinity Q Fri
9/11 Stair Climb, please sign up!

COT:
Heard the news of hurricane Lala hitting HI. Immediately thought of fellow PAX Bonefish that lives there. Sent him a text, he is ok, only lost power. Another reminder of the bond that F3 creates amongst us, very thankful for that!

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4 Dudes & A Shovel Flag

Date: 2026-08-17
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent, Landscape, Ripcord, Ice Tea
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch

THE THANG:
10-1 Motivators
3 rounds of 20 Chest Presses, 5 Blockies, 20 Dips
3 rounds of 20 W.M.C.J. (White Men Can’t Jump), 20 L.O.C.R. (Leg Over Coupon Raises – 10 each side) 4 rounds of Pull Ups/5-5-5-5’s
20 RDL’s (10 each side), 20 Side Raises, 20 Regular Glute Bridges, 20 Single Leg Glute Bridges (10 each side), 20 Hamstring/Glute Kickback Thingy’s While Balancing On A Mushroom Cap

MARY: Sleddie Mercury’s (slow Freddie Mercuries), Slow-lan Ryan’s

ANNOUNCEMENTS: Happy Hour tonight at 5:30pm Duke Grocery in Foggy Bottom, Monday Coffeteria, 9/11 Stair Climb, IPC’26 is coming

COT: Congratulations to CornerKick for making the Gonzaga JV Soccer team! Thanks to all the PAX who helped encourage him along the way while he prepped for tryouts.

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This and That

Date: 2026-08-17
AO: Horizon
Q: Bo ,
PAX: 3 mile, Woody, Attache’, Vila, DrugBoat, vplaxico, Bo, Purple Rain, Mr Haand, sticks FNGs:
COUNT: 10
WARMUP: SSH, IW, TIE, RVE, WMH, RoL, LoR, Down Dog, WGS.

JOG to baseball field

THE THANG: PART 1 – COUNT Off 1-2: 1s Woodsy Hill up and back; 2s Merkins, Danny Hurley, Merkins close, Monkey Humpers, Perkins wide, lunges

Jog to Coupons

PART 2 –
1s – Backpedals, suicides, bear crawl, hurdle hops, karaoke. 2s – Coupons, military press, bench, MB Squats, MB Slams, overhead coupon carry

MARY: LBCs, box cutters, penguins, Freddie mercury

ANNOUNCEMENTS: 9/11 Stair climb, check the appropriate channel

COT: Parenthood ups and downs can get tough, just remember that growing up is also a series of phases, and they will eventually pass.