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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IT’S TIME TO KICK @$$ AND CHEW BUBBLEGUM…

Date: 2026-08-12
AO: Ignite
Q: East Wing ,
PAX: Kodak, Butterfly, Legacy, Flat Tire, Ripcord, East Wing, Goldfish, Tree Nut FNGs:
COUNT: 8

WARMUP:
SSH, IW, HB, LBAC, WMH, RVE
DD / RP / WGS / CK
_____

THE THANG:

❤ Body by Dora ❤

1 Lap = Stair run serpentine style around railings

50 – Thruster (thanks Legacy)
100 – Swing
150 – OH press
200 – Squat
250 – Row
300 – Curl
350 – Calf raise
(Ended part way into calf raises)

_____

MARY:
Scissor kick x20
Pickle pointer x50
Corpse pose – 1min

ANNOUNCEMENTS:
sept11stairclimb climb coming up … time to sign up! And order a shirt soon

See Kodak’s post above for charity 5k at Columbia Baptist

Join Kodak tomorrow at the_night_owl

Thanks Tree Nut and Flat Tire for coming back out to ignite . Hope to see you again next week!

I missed something, what did I miss?

COT: Focus on mindset — When life gets difficult, it’s automatic to look forward to easier times — but it’s important to stay in the now and embrace what you’ve got. YHC reflects on raising his young children, which can be quite difficult at their current ages. YHC is trying to reframe his mindset as not to wish their years away, but rather, stay in the present with them and come to their level. Hopefully this mindset can apply to other aspects of your life.

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Compound

Date: 2026-08-12
AO: Compound
Q: Bean Counter ,
PAX: Corkscrew (F3 The Capital), Roddick, Hightower, Skidoos, Bean Counter, Sunny FNGs: None
COUNT: 6
WARMUP: start with some good mornings, windmills, and then a stretch series featuring world’s greatest stretch, down dog, mule kicks, pigeon, calf stretch, cat/cow, and some child’s pose.
THE THANG: mosey to school and stop by ramp. Pax to bear crawl x2 and crab walk x2 up ramp and call exercise for remaining pax to perform while crawling. Next man calls the exercise and commences crawling. Did 2 cycles through for each crawl type

Run to front of school for set of 9s: in and out jump squats and then in and out plyo merkins

stop at wall for urkins, 90-deg turn jump squats and dips
MARY: low slow flutter, reverse LBCs, opposite elbow to knee bicycle crunch, and penguin taps: end with 45 sec elbow chillcut hold
ANNOUNCEMENTS: 9/11 stair climb, book club postponed, foggy bottom happy hour social event 8/17 or so 5pm, and other festivities on slack
COT: prayers for kids returning to school, Jeff and his stage 4 cancer diagnosis, and Stephanie (Corkscrews GF) on recent life stress

Message: say thank you to those doing the thankless jobs and labors. Keep an eye out and appreciate their work that may otherwise go unseen

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The Patriot- back to the basics

Date: 2026-08-12
AO: The Patriot
Q: Booking ,
PAX: CableGuy, Primanti, Hops, Deliverance, Moderator, Wedding Singer, Big Short, Piano Man, Smokey, Booking FNGs: None
COUNT: 10
WARMUP: SSH, IW, HB, MP, WM, CP, WMH, DD, CK
THE THANG:
20 OH Press
20 Curls
20 Calf Raises
20 Chest Press

Farmer carry to opposite goal line and repeat above set

Run 100 yards back to opposite goal line

20 burpees —- lunge walk to 25
20 WW 1 sit ups—- lunge walk to 50
20 mountain climbers—- lunge walk to 25
20 shoulder taps—- lunge walk to goal line

20 Atlas shrugs
20 Coupon squats
20 Around the worlds
20 leg lifts over the coupon

Shoulder carry coupon to opposite goal line and repeat above set.

Run 100 yards back to opposite goal line

20 merkins
20 penguin crunches
20 big bois
20 plank jacks

Lighting round of 10 each:

OH Press
Curls
Calf Raises
Chest Press
Atlas Shrugs
Coupon Squats
Around the Worlds
Leg Lifts

MARY: LBC, Flutters Kicks, Toy Soldiers, Dirty Dogs, Donkey Kicks ANNOUNCEMENTS: 9/11 stair climb… Iron Pax starting in September at Patriot
COT: Like a garden your marriage needs cultivating and nutrients … be deliberate about setting aside time for just you and your spouse with no agenda or distractions commonly present in everyday life..you will reap the rewards for years to come!

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Anaheim Scramble

Date: 2026-08-12
AO: Potomac Rising
Q: Promoter ,
PAX: FIFA (F3 The Capital), Promoter, Cookies, Baguette, Dash-O, Pillow Talk, Takeout, Nemo FNGs: 1 Nemo
COUNT: 8
Warmup:
20c SSH
10c Imperial Walker Squats
10c Michael Phelps
10c Trunk Twists
10c Mountain Climbe4s
10c Plank Jacks
8 slow c Willie Mays Hayes

Thang:
4x
10s Tyson Merkins
10s Carolina Drydocks
One sprint after fourth round

3 minute AMRAP:
8s Taint Scrapers
8s Squats
8s Curls
8s Standing Skull Crushers
One sprint after the round

4x:
10s each side Bent Over Row
10s Front Raise (two arms forward)
One sprint after fourth round

3 minute AMRAP:
8s Block Press
8s Pullovers
8s Pickle Pushers
One sprint after the round

Finisher EMOM for 7 minutes:
5s Tyson Merkins
5s Bodyweight Squats
5c SSH

Mary:
20s Big Boy Situps
10c Freddie Mercury
10s Toes to Heaven
10s Reverse Crunch
20c Penguins
10s Side crunch each side
Plank o rama

ANNOUNCEMENTS: 9/11 stair climb coming up; doing IronPax in September

COT: Appreciate the moments you have with your kids and parents, as they don’t last forever.