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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Over the Hills and Far Away

Date: 2026-07-27
AO: Terrapin Station
Q: Groundhog ,
PAX: Ice Tea, Oligarch, Groundhog, Ripcord, V8
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, Itty Bitty, MP, RVE, WMH, DD
THE THANG:
Mozy to Williamsburg Hill
DORA 100 merkins, shoulder taps. Timer runs the hill and back.

Mozy to Minor’s Hill
5 Burpees, 10 Merkins, 15 Bobby Hurleys, 20 squats.

Mozy to Tuckahoe Field
DORA 100 Flutter kicks, 100 LBCs. Timer bear crawls up hill and crawl bears down.

Mozy back to parking lot.

MARY: we took care of it on the hill

ANNOUNCEMENTS:
9-11 Stair Climb
Ruck and Float Aug 1
Monday Coffateria in August

COT: For those of us in our RESPECT years, plan 1 or 2 rest days a week. Our bodies need it! Resist the temptation of a daily beatdown. On your rest days, get outside for at least 15 minutes.

For the youngsters, encourage your friends and peers to make exercise a part of their routine.

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Rotations at The Patriot

Date: 2026-07-27
AO: The Patriot
Q: Wedding Singer ,
PAX: Big Short, Wedding Singer, CableGuy, Craigs List, Rim Fire, Moderator, Jones, Smokey, Strange Brew, Hops, Checkers, Malpractice FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Cherry Pickers, Squats, Downward Dog, World’s Greatest Stretch

THE THANG: PAX broke into four groups and rotated through stations:
1
20x Curls
20x Atlas Shrug
20x Coupon Squat
Rifle carry to 2

2
20x Merkins
20x Shoulder Taps IC
20x Mountain Climbers IC
Farmer carry to 3

3
20x Overhead press
20x Rows
20x Around the World IC
Shoulder carry to track

4 – run a lap, serve as timer

MegaMARY: Flutter with coupon, Leg lift over coupon, Heel tap over coupon, LBCs, Dirty dog, Donkey kick, Supermans, Side Leg Lifts, Flutter, Stretch

ANNOUNCEMENTS: Monday coffee throughout August, Ruck and Float

COT: Make the most of the rest of summer. Go to F3 coffee on Mondays in August, and all the other things summer offers.

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Mosey then coffee

Date: 2026-07-27
AO: Hamilton
Q: Hobbyhorse ,
PAX: Hard Knox, Sloop, Hobbyhorse
FNGs: None
COUNT: 3
WARMUP: stretch.
THE THANG: jog and exercise to back hill. Modified Dora relay on back hill for 8 rounds; 4 corners on top field more stuff on lower field MARY: v up dragon up dog donkey etc
ANNOUNCEMENTS: volunteers needed at ignite site this Saturday.
COT: give grace to people when they are having a day when they are a half-step behind.

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The Aerie: Boots Theory of Economics

Date: 2026-07-24
AO: The Aerie
Q: Rocketman ,
PAX: Stewie, Lonestar, Peanuts, Chasqui, Rocketman
FNGs: None
COUNT: 5
WARMUP:

– SSH x20
– Windmills x12
– Willie Mays Hayes x8

THE THANG:

Cheap Boots Circuit — repeat 5 times, short and depreciating (rest gets shorter each round: 30s, 25s, 20s, 15s, 10s):

– Coupon curls x10
– Merkins x10
– Squat jumps x10
– (Cost accumulates — by round 5 legs and arms are worn through, just like cheap boots)

Interest Payments — mosey 200yd between each Cheap Boots round, representing the ongoing cost of never upgrading

Good Boots Investment — done ONCE, heavy and long, upfront cost:

– Coupon overhead carry, mosey 300yd continuous, no drops
– “Rest” is a different carry: dirty diaper, bear hug, etc
– Suitcase carry back to goal line
– (One big investment — no repeats needed, it “lasts” for the rest of the workout)

MARY:

– LBCs x25
– Coupon sit-up press x15
– Plank hold x60 sec — hold steady, no depreciation allowed

ANNOUNCEMENTS:

9/11 Stair Climb registration is up! sept11stairclimb

COT:

The Boots theory was developed by Sir Terry Pratchett, OBE:

https://en.wikipedia.org/wiki/Boots_theory

And it’s reflecting the Biblical proverb:

The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty. Proverbs 21:5 ESV

https://bible.com/bible/59/pro.21.5.ESV