Author: willhlaw

Date: 2026-08-13
AO: The Night Owl
Q: Kodak ,
PAX: Kodak, Hobbyhorse
FNGs:
COUNT: 2
WARMUP: SSH x20, WMH x10, RVE x 10

THE THANG: 7x7x7
Each of 7 rounds, perform 7 reps of 7 exercises followed by a lap. 1. Coupon squats
2. Coupon merkins
3. Coupon curl into overhead press
4. Coupon bent over rows
5. Coupon skull crusher
6. Coupon WWIIIs (press – sit-up – press)
7. Coupon glute bridges

After all 7 rounds were complete, finished with 7 burpees

Mary: 7 Flutter Kicks (IC), 77 LBCs, 7DKs/7DDs/7BDs

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Always more fun to workout with a fellow PAX.

Date: 2026-08-13
AO: The Highlands
Q: LTD ,
PAX: Katniss, Hard Knox, LTD
FNGs: None
COUNT: 3
WARMUP: Side straddle hop, Hillbillies, Imperial Walker, Willie Mays Hayes, World’s Greatest
THE THANG: blasting nothing but Journey songs. One exercise done continuously for each song. Merkins- Open Arms, Squats – Who is Crying Now, Bear Crawl – Don’t Stop Believn’, Walking Lunges- Faithfully, Burpees – Any Way You Want It, Plank – Separate Ways, Shuttle Run – Send Her My Love MARY: hey we did five minutes of plank and that’s good enough ANNOUNCEMENTS: 9/11 stair climb
COT: shared a little bit about my recent journey – how I had been putting a lot of hours and was starting to feel sorry for myself. That all changed when I got the news about a young family member who had passed away unexpectedly. Total change to my perspective and a reminder about what’s important.

Date: 2026-08-13
AO: The-Agency
Q: Trademark ,
PAX: Lazlo, Trademark
FNGs: None
COUNT: 2
WARMUP: Soccer Style Warm Up
THE THANG:

Round 1: 40s on 20s off
1,6: Sprint 50
2,7: Merkin
3,8: Goblet Squat
4,9: Kneeing OH Press
5,10: McLean Hammers

Round 2: Ladder
5 Shoulders Knees and Toes, run 100
10 Thrusters, run 100
15 Flutter Kicks, run 100
20 Rows, run 100
25 Big Bois, Run 100

MARY: Windmills, Pigeon, Cobra Kai
ANNOUNCEMENTS: Check the channel, Happy Hour on Monday in the City
COT: The speed of light is constant no matter where you observe it front. Think about how weird that is.

Date: 2026-08-10
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman, Thunderball
FNGs: None
COUNT: 2
THE THANG: 4 miles through the evening gloom.
COT: Put the work in!

Date: 2026-08-12
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Squatter, PomPom, Buffalo
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Don Quixotes, Willie May Hayes, Mosey around the fields

THE THANG:

Five-man circuits (45 secs * 3 each exercise, rotating each round; 30 rounds total) Circuit 1
– Merkins
– Plate Curl
– Mountain Climbers
– Goblet Squat
– Overhead Press

Circuit 2
– SSH
– Skull Crusher
– Inchworm Merkins
– Plate Rows
– Coupon Swing

MARY:
American Hammers, Box cutters, Nolan Ryans, Flutter Kicks, Suitcases

ANNOUNCEMENTS:
Trilogy Q on Friday, 9/11 stair climb sign up

COT:
With all the travel and activities of summer, although nice, I look forward to consistency of school schedule.