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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Atlantis – Fri

Date: 2026-03-20
AO: Atlantis
Q: Palmetto ,
PAX: Hammer, Forceps, Palmetto
FNGs: None
COUNT: 3
WARMUP:
Side strattle hop
Imperial walker
Hill Billy walker
OYO worlds greatest stretch

THE THANG:
2 rounds
25 squats
20 merkins
15 LBC
10 burpees

2 rounds
25 lunges
20 dips
Bear crawl
10 burpees/jump squat

3 rounds
Shuttle sprints with
10 squats
10 mountain climbers
10 merkins

MARY:
Heel taps
Heels to heaven
LBC
American hammer
Flutters

ANNOUNCEMENTS:
COT:

““I am the bread of life,” Jesus told them. “No one who comes to me will ever be hungry, and no one who believes in me will ever be thirsty again.” ‭‭John‬ ‭6‬:‭35‬
There is a great help available in Christ
There is a great satisfaction in Christ

Pull into our context
The world always demands more
More from your job
More things to do around the house
More endless expectations and weight you put on yourself

Christ says come and you will be satisfied

So that’s my encouragement today. Yes everything else is demanding but Christ sees and loves you. You just need to come

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Salute to the Horizon PAX

Date: 2026-03-20
AO: Horizon
Q: 3 mile ,
PAX: 3 mile, vplaxico, SPINAL TAP, sticks, Poe
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
– Mosey to the following PAX’ houses: Kombucha, Attache, Major Payne, Patchouli, Poe, Magoo, Spinal Tap, waved to Disco: added exercises at each stop. burpees, merkins, monkey humpers, etc MARY: Mary -WWIIs, superman, LBCs
ANNOUNCEMENTS: Murph, convergence, Boneathon
COT: impermanence – things move fast, things change. Appreciate what you have right now … I’m grateful for F3, for horizon and for the dudes who showed up to run around on a cold, dark morning, do some burpees, catch up on life and make fun of each other. Never lose sight that we have here with F3 – its pretty rad.

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The Bullpen

Date: 2026-03-18
AO: The Bullpen
Q: Trolley ,
PAX: Peanuts, Trolley, Peloton
FNGs:
COUNT: 3
This is 50!
WARMUP: wmh, Windmills, etc
THE THANG:
Series of 1976 exercises to mark the year of my birth
19 SSH
76 Little Bitty Crunches
19 Windmills
76 Squats

Partners accumulate together:
100 Merkins
150 Squats
200
250 SSH
50 Burpees
While other pax runs lap around bases

50-second plank between exercises

MARY:
ANNOUNCEMENTS:
COT:
When I was 5 I thought 50 was like 500. Now I’m 50, but I still feel 5 (or there abouts). Shared other insights and guiding scriptures. Ended in prayer

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AMRAP: 2,4,8 =10

Date: 2026-03-19
AO: Olympus
Q: Hightower ,
PAX: Drano, Hightower, Atlas, Doodles, Toolbox, Nano, OnlyFans, Pop Fly, Norm, Peanuts, Obadiah, Baywatch, NOAA FNGs: None
COUNT: 13
WARMUP:
Stretching then warmup exercises then more stretching.

THE THANG:
On the track, AMRAP 2,4,8 =10
Run 200M, then 8 burpees
Run 400M, then 6 burpees
Run 800, then 2 burpees
Rinse & Repeat

MARY:
Ring of Fire

ANNOUNCEMENTS:
Street clean Sat, 4/25. Olympus closed, need volunteer to lead Rambler AT hike in April
Murph challenge on Memorial Day

COT:
Embrace to quite, deep breaths meditation. Our brains need rest, find time to quite the thoughts in your head, take some deep breaths meditation