Author: willhlaw

Date: 2026-07-24
AO: Atlantis
Q: Hammerhead ,
PAX: Hammerhead, Palmetto, Forceps, Service Master, Shark Tank, Jail Break, Wayne @Airmail FNGs: 1 Wayne @Airmail
COUNT: 7
WARMUP:
THE THANG: AbsLantis on the Landings Mosey to Stadium Steps (wave to our Friday Workout Friends) TubThumpa Burpees from Al Gore
Landing Zero: Freddy Mercs 8x 4-ct
scissor Kick 8x 4-ct
Landing One: Repeat L-0 + 16x Ins/ Outs (Pistons)
Landing Two:
Repeat L-1 + 8 4-ct Flutterkicks
Top of the Stairs:
Put it all together— Repeat L-2 + PlankJacks

Hall of Fame Park:
(tabata was fail)
15x ea. Erkins, Merkins, Dips, Derkins
12x each…
9x each…

Comfortably Numb Cooldown:
Tee Claps in Al Gore
Isometric Lunges
Fwd/Rev/Side Lunges
Pink-it-out (Floyd) Hi/Low Planks

MARY: —no time—
ANNOUNCEMENTS: 9/11 stairclimb @0445 Lincoln Memorial Steps on 11Sep COT: Contentment =. True wealth

Date: 2026-07-24
AO: The Driveway
Q: Flux ,
PAX: Legacy, Play-Doh, Fish Fry, Flux, Groundhog, Prestige
FNGs: None
COUNT: 7
WARMUP: SSH, IW, HB, MP, LBAC, MNC, Prying Squats, Cherry Pickers, WMH. THE THANG:
1. Mobility Flow: Child’s Pose, Cat/Cow, Bird Dogs, Thread the Needle, Kickstands, Downward Dog, Pedal Calves, WGS, Planks Return to Child’s Pose (x2)
2. Sun Salurtations: Mountain Pose, Reach, Forward Fold, Half Lift, Plank, Cobra, Downward Dog, Walk your Hands, Half Lift, Fold, Mountain (x2)
3. Warrior Flow: Mountain Pose, to Crescent Lunge, to Warrion I, Warrior II, Reverse Warrior, Extended Side Angle, Return to Crescent Lunge, Forward Fold, Mountain. (Left/Right Sides)
4. Hip Opener Series: WGS , Low Lunge, Pigeon, Puppy, Walk the Puppy, Child’s Pose. (Hold 30-45 Secs each) MARY:
Core: Forearm Plank, Side Planks (L/R), Dead Bugs, Glute Bridge Rest, Breathe (Hold 30-45 sec each) Breath: In, Hold, Out, Hold (3 count each x 3).
ANNOUNCEMENTS: Night Owl, Ruck and Float, 9/11 Clinb
COT: Have compassion for oneself and others. We never really know what someone else might be going through. They may be acting like a jerk, but perhaps they are experiencing physical or mental pain. Breathe and show some compassion.

Date: 2026-07-24
AO: The Patriot
Q: Summit ,
PAX: Craigs List, Strange Brew, Lazlo, Big Short, CableGuy, citrus, Boardwalk, Shake ‘n’ Bake, Deliverance, Moderator, Hops, Summit, Smokey, Schnitzel FNGs: None
COUNT: 14
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG:
– Tempo Set: Bulgarians, Copper Head Squats, Durkins
– Ricky Bobby
– Tabata 1: (20 secs work, 10 secs rest X 8 sets)
– Alternate Blockees & Coupon Toe Taps
– Dora: Timer Murder Bunnies to 30 YL and Rifle Carries back – 100 Coupon Overhead Presses
– 150 Cactus Jump Squats
– 100 (modified for time) Coupon Curls
– 1st and 10 (6’s to 50 YL)
– 1 Burpee on 10 YL sprint to 50..for 5 Merkins
– 2 Burpees on 20…..4 Merkins on 50 YL.
– Etc….. to 5 Burpees on 50 YL and 1 Merkin
– Ricky Bobby
– Tabata 2: (20 secs work, 10 secs rest X 8 sets)
– Alternate Coupon Plank Jacks & Shoulder Taps (hold plank for full 4 mins if you are ambitious)

MARY: PAX’s choice

ANNOUNCEMENTS: Ruck n’ Float next weekend, Sept 11 Chair Climb, Volunteer event at Grace Baptist (Ignite site)-Check Slack for all

COT: It’s How You Finish
YHC shared advice from father and more so his leadership by example in the last chapter of his life. YHC shared about 2.0 who had an intensely dark period but now thriving. However at still at times battling negative self talk. YHC reminds her to push those thoughts out of her head as we get stronger from our trials and indeed it is how you finish.

Thank you all for posting and leaving it all on the field! Appreciate all of you gents.

PS…welcome back Smokey. An example of grit and perseverance.

Date: 2026-07-24
AO: Terrapin Station
Q: 2 percent ,
PAX: Short Rib, 2 percent, Ice Tea, Breach, Tariff
FNGs: None
COUNT: 5
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

THE THANG:
Mosey
Pull up progression – 3 rounds:
5 second hang
5 seconds of Scapula Retractions
5-5-5’s
Mosey
Dirty Hook Ups

Tabata 3 rounds – 30 seconds on 30 second rest:
Coupon Jump Overs
Perfect Merkins
Barney Blair’s
Dips
Apollo Ono’s
RDL’s

MARY:
Glute Bridge with the Coupon
Box Cutters
Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stair Climb, Ruck n’ Float 8/1, Coffee Mondays

COT: https://www.youtube.com/watch?v=Mh0-OzeI3Ho

Date: 2026-07-24
AO: Horizon
Q: 3 mile ,
PAX: Attache’, Bo, Brown Bag, Vila, Trademark, Disco, Kodiak, 3 mile, Woody, sticks, Poe, DrugBoat, Hobbyhorse, Scote FNGs: None
COUNT: 14
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
stop at corner of field and add one exercise per stop: 5 Burpees, 10 Deadlifts (single leg) / lunges, 15 merkins, 20 mtn climbers Xtreme F3 Ultimate
MARY: see above
ANNOUNCEMENTS: 9-11 stairclimb; Coffee-teria on Mondays during the summer
COT: For better or worse, I tend to optimize everything, every aspect of my life. Efficiency is great but it can be too much. A strength turning into a weakness. This quote struck me.

“The enjoyment of leisure is something which decidedly costs less than the enjoyment of luxury. All it requires is an artistic temperament which is bent on seeking a perfectly useless afternoon spent in a perfectly useless manner.”

So here’s to optimizing in a perfectly useless manner.