Author: willhlaw

Date: 2026-08-07
AO: The Driveway
Q: Fish Fry ,
PAX: Prestige, Vila, Roulette, Deliverance, Landscape, Flux, Bone, Fish Fry FNGs: None
COUNT: 8
WARMUP: Head rolls, shoulder shrugs, Michael Phelps, nerve flossing, chest openers,
THE THANG: Series of exercises on the wall, the mat, and with bands to increase mobility and strength of the shoulder and supporting muscles MARY: Bat Wings
ANNOUNCEMENTS: sept11stairclimb
COT: Appreciate the small things

Date: 2026-08-07
AO: Rec League
Q: Splash ,
PAX: FIFA (F3 The Capital), Dash-O, Splash, 120, The Situation, Bronie FNGs: None
COUNT: 6
WARMUP:
· Albatross wings – 10 forward 10 back big arm swings
· Micheal Phelps – bent over arm swings. Standing is ok to · Aura farmer – Y raised arms, swing low left then low right, 10
· Stepping butt kicks – hold at the top on each side for half a second. 20 · Down Dog to Cobra – 10
· Side Straddle Hops – 15
· Outdoor Pooper twists – 10
THE THANG:
2 x 2 minutes of each, then rotate – If you can do more, do more! · Sandy Brigade – pass Sandy clockwise 1 min, counter 1 min · 20 Patty cake Mirkin – high five alternating sides
· Butkus – rapid alt steps up on a curb. 30 seconds on, 30 off · 30 side skaters

All together: Copperhead Squats (your choice of form) – 4 up, 4 down count. Everyone gets 5 with Sandy, we pause to hand Sandy off

Slow Dips (at the bench) – 4 up 4 down count -everyone gets to count for 5 reps pause to switch counters

MARY: 60 seconds each:
Low plank, low side plank right, then left, then reverse plank.

ANNOUNCEMENTS: 9/11 stairs, see FIFAs post about My Impossible.

COT: Take care of your shit boys.

Date: 2026-08-07
AO: Rec League
Q: Splash ,
PAX: FIFA (F3 The Capital), Dash-O, Splash, 120, The Situation, Bronie FNGs: None
COUNT: 6
WARMUP:
· Albatross wings – 10 forward 10 back big arm swings
· Micheal Phelps – bent over arm swings. Standing is ok to · Aura farmer – Y raised arms, swing low left then low right, 10
· Stepping butt kicks – hold at the top on each side for half a second. 20 · Down Dog to Cobra – 10
· Side Straddle Hops – 15
· Outdoor Pooper twists – 10
THE THANG:
2 x 2 minutes of each, then rotate – If you can do more, do more! · Sandy Brigade – pass Sandy clockwise 1 min, counter 1 min · 20 Patty cake Mirkin – high five alternating sides
· Butkus – rapid alt steps up on a curb. 30 seconds on, 30 off · 30 side skaters

All together: Copperhead Squats (your choice of form) – 4 up, 4 down count. Everyone gets 5 with Sandy, we pause to hand Sandy off

Slow Dips (at the bench) – 4 up 4 down count -everyone gets to count for 5 reps pause to switch counters

MARY: 60 seconds each:
Low plank, low side plank right, then left, then reverse plank.

ANNOUNCEMENTS: 9/11 stairs, see FIFAs post about My Impossible.

COT: Take care of your shit boys.

Date: 2026-08-06
AO: The Night Owl
Q: Sloop ,
PAX: Sloop
FNGs: None
COUNT: 1
WARMUP: the usual
THE THANG: 5 rounds of 10 burpees, 10 merkins, 20 step ups and 500 meter run. MARY: 3 rounds of plank hold and supermans
ANNOUNCEMENTS:
COT:

Date: 2026-08-05
AO: The Farm
Q: Firehead ,
PAX: Squatter, Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSH, Willie Mayes Hayes

THE THANG:

Tabata Squats x 8
Tabata Merks x 6

Short Mosey
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Short Mosey
Tabata SSH x 8
Tabata American Hammer x 8

Short Mosey
Tabata Burpees x 6
Tabata LBCs x 8

MARY: N/A
ANNOUNCEMENTS: 9/11 stair climb
COT: Nice to be home