Author: willhlaw

Date: 2026-08-08
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, Ben Gay (Valley Forge)
FNGs: None
COUNT: 2
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
25 SSH
30 Sec run in place
25 Mercans
25 WWIIs
25 Supermans
30 sec sprint in place
20 Bobby Hurleys
30 Squat Jumps
25 V Ups
25 Supermans
25 SSH
25 Mercans
25 WWIIs
25 Supermans
30 Bobby Hurleys
30 sec run in place
15 Slide Leaps
20 squat Thrusts
25 V Ups
25 Supermans
30 sec sprint in place
25 Mercans
25 WWIIs
25 Supermans
30 Bobby Hurleys
25 SSH
10 Mercans
10 Squat Thrusts
10 V Ups
20 Supermans
10 WWIIs
10 Slide Leaps
10 Bobby Hurleys
25 SSH

3 sets of max effort pull ups

MARY
Flutter kicks
LBCs, American hammers, dirty donkeys, J Los

ANNOUNCEMENTS
– Sept 11 stairclimb at Lincoln Memorial

COT
It’s fun to look back once in a while, but don’t let the past define the future

Date: 2026-08-07
AO: The Patriot
Q: Legacy ,
PAX: Hops, CableGuy, citrus, Moderator, Primanti, Ice Tea, Strange Brew, Jag, Legacy, Craigs List, Smokey, SAAS, Malpractice FNGs: None
COUNT: 15
WARMUP: SSH, Imp Walker, Hilly Billy, Michael Phelps, RVE, Moroccan Night Club, Willy Mayes Hayes, Non-Micromanaged Downward Dog, Kobra Kai THE THANG: Mosey to Arena

Alternating Sets of 3×10 step ups with 3×15 Merkins

Then, Break into Groups 1 and 2,

Group 1 does a wall sit, while Group 2 runs a stair circle around the arena, switch when Group 2 returns. Do this three times.

Then a series of Step Ups combined with escalating inchworms (1, 2, 3, 4, 5) and 5 Merkins.

Mosey back to Greenbrier Stadium.

At Greenbbrier, break into groups of three for three-person Dora, running sideline to sideline

on one sideline: 60 WWII, 60 LBC, 60 Flutters, IC
on other sideline: 60 burpees, 60 Hand release merkins, 60 Carolina Dry Docks

MARY: Dirty Dogs, L and R (10), Donkey Kicks, L and R (10), Child’s Pose

ANNOUNCEMENTS: Two more weeks of the_night_owl Thursday evenings; CMKC tomorrow! Sign up for the sept11stairclimb

COT: Here’s a shout out for our SiteQ Big Short — we really appreciate having him here at thesandlot

Date: 2026-08-07
AO: Atlantis
Q: Dairy Free ,
PAX: Mom’s Spaghetti, Dairy Free, Hammer, None
FNGs: 1 None
COUNT: 4
WARMUP: Willy Mays Haze, SSH, Arm Circles forward and back.
THE THANG: Mosey to the Nats Stadium. 11’s: Complete 1 and 10, then 2 and 9, etc reps of the following, with a run up/down the stairs in between each set. – Squats and Pushups
3x: 30 sec plank then a run up the stairs, then 30 sit-ups at the top
2x: 20 sec swimmers then up the stairs, then bear crawls around the perimeter at the top Mosey back to the AO.
MARY: American Hammers, Heels to Heaven, Flutter Kicks
ANNOUNCEMENTS: Hammerhead’s semiannual going away party
9-11 Stair Run
COT: Sometimes you have to take initiative to see the change that you want to see, and not wait on the conditions to be perfect.

Date: 2026-08-07
AO: The Farm
Q: Trilogy ,
PAX: Trilogy, Firehead
FNGs: None
COUNT: 2
WARMUP:
SSH
Arm Circles
Don Quixotes
Beet Pickers
Willy Mays Hayes

THE THANG:
Coupon Overhead Press
Coupon Squats
Coupon Kettlebell
Coupon Curl
Coupon Offset Merkin

Murder Bunnies + Mosey + Murder Bunnies

Mosey to Bleachers
Dips
Dirty Dog
Bird Dog
Dips

Mosey to start

repeat 3 times

MARY:
Glute Bridge on Coupon
Windshield Wipers over Coupon
American Hammers

ANNOUNCEMENTS:
Ruck Saturday

COT:
Parent / Child communication, no matter the age, is an interesting dynamic.

Date: 2026-08-07
AO: Terrapin Station
Q: 2 percent , CornerKick
PAX: East Wing, Robo, CornerKick, Ripcord, 2 percent
FNGs: None
COUNT: 3
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch

THE THANG: 3 Rounds of Tabata: 20 seconds on, 10 second rest: – Side to side
– Bonnie Blair’s
– Ski Jumps
– Single Leg Hops R
– Single Leg Hops L
– Jump Squats
– Front to Front
– Heisman Shuffle
– Burpees
– Mummy Kicks

Hill Sprints – 3 Rounds
– Sprint
– Bound
– Sprint/180 turn and backpedal

MARY:
– 15 Glute Bridges (2-second squeeze at top)
– 10 Single-Leg Glute Bridges each leg (2-second squeeze at top) – 30-second Forearm Plank
– 30-second Side Plank (Right)
– 30-second Side Plank (Left)

ANNOUNCEMENTS: 9/11 Stair Climb, Night Owl, Coffee Mondays, Congrats to Ripcord for completing a 100 hour fast!

COT:
“If you wake up in the morning and you feel entitled, what would that get you? Nothing.
If you think somebody owes you something, what would that get you? Nothing.
If you lose your discipline and your work ethic, what would that get you? Nothing.
If you fail to prepare and pay attention to detail, what would that get you? Nothing.
NOTHING is more important than staying focused on being the best you can be no matter what you choose to do.” – Nick Saban