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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Olympus- Lords of the Rings

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!

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Ruck Dynasty

Date: 2026-07-23
AO: Ruck Dynasty
Q: Maguire , Attache’, Kodiak
PAX: Attache’, Maguire, Kodiak, Bailey and Skipper
FNGs: None
COUNT: 3
WARMUP: bathroom break for Skipper
THE THANG: wandering lefts and rights looking for hills
MARY:
ANNOUNCEMENTS: good chat about pew research, youth sports and crazy parents, eating barracuda and more. COT:

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Keeping at It

Date: 2026-07-23
AO: The Highlands
Q: Gherkin ,
PAX: Jag, Gherkin, Katniss, LTD, Hard Knox, Do Over, Shark Tank FNGs: None
COUNT: 7
WARM UP
SSH, Hillbillies, M. Phelps, arm circles, cherry picker, WMH, Downdog, World’s Greatest stretch THE THANG
10 Min EMOM
– All minutes start with AMRAP squats for 30 seconds
– Odd minutes merkins for last 30
– Even minutes chest press for last 30 seconds
Don’t be a PIG
– PAX take turns blindly drawing a slip with an exercise & 2 numbers. The high number is the max number of reps of that exercise and the low number is the min number of reps. The actual number is determined by rolling a die.
– Round 1: the PAX who chose the slip rolls a die and deducts that amount from the max number of reps required.
– The HIM can either stop and lead the PAX in that many reps of the exercise or be a pig and move on to round 2.
– Round 2: He rolls again and if the die lands on a 6 or 1, the round is over and all PAX perform the max number of exercises. Otherwise, he deducts the amount on the die from the last round’s total and chooses to either lead the PAX in the exercise or be a pig and keep rolling.
– Repeat until a 6 or 1 is rolled or until the minimum number of reps is reached. MARY
Flutter kicks, American Hammers, LBCs
ANNOUNCEMENTS
– Announcements channel
– Ruck & Float Aug 1,
– Service Opportunity 9pm Aug 1 – DM Kodak or Goldfish
– 9/11 stair climb
COT
. Stay in the moment and enjoy what is in front of you today.