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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Atlantis – Fri

Date: 2026-08-28
AO: Atlantis
Q: Teenager ,
PAX: Hammerhead, Hammer, Dairy Free, Palmetto, Teenager, Spinal Tap, Fun Size FNGs: None
COUNT: 7
70 degrees and clear, great day for Nats Park stairs with some Atlantis regulars and two cool dudes down range from Myrtle Beach and Houston.

WARMUP: SSH, WMH, RVE, AC, mosey
THE THANG:
Stairs Cardio Sets: 2x up 40 stairs, w/ coupons. 100% up, recover down.
Alphabetical exercise, w/ coupons between stairs sets (letter, stairs, next letter, more stairs, & so on) A-merican Hammers (4 count to 30)
B-urpees (10)
C-urls for the girls (4 count to 20)
D-urkin (20)
E-verests (up the stairs)
G-rave Diggers (4ct to 20)
H-omer to Marge (4ct to 20)
I-ndian run back to base

Total stairs ~700

MARY: 5 minutes of plank, LBC, H2H, FM, MC, and the Grand Strand special, “Mtn Man Poopers”.
ANNOUNCEMENTS: 9/11 stair climb in 2 weeks, Friday 9/11, 0415 at Lincoln Memorial. Sign up!
COT: We aren’t perfect, but don’t let that get in the way of trying and pushing yourself. Give yourself and others grace and trust that whatever will be will be, bc God has a plan.

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Old (Q) School

Date: 2026-08-28
AO: The Patriot
Q: Lazlo , citrus, Rim Fire, Big Short
PAX: Moderator, Overthrow, Craigs List, Rim Fire, Maguire, Lazlo, Landscape, Big Short, Woody, Jones, Smokey, Walker, Strange Brew, Shake ‘n’ Bake, Waterboy, Hops, Hardship, Tax Guy, citrus, Primanti, DrugBoat, CableGuy, Jag, Skoat, 20/20 FNGs: None
COUNT: 25
INTRO: Rim Fire talked about the five core tenets of F3.

WARMUP: citrus described four-count (in cadence) and two-count exercises, and led PAX in a warmup of side straddle hops, downward dog, cobra kai and other favorites.

THE THANG: In the first part of the workout, Big Short had the PAX perform 20 reps of a coupon exercise on the goal line, then bear crawl and mosey to the fifty yard line for 20 reps of a body weight exercise. PAX went back and forth in this fashion five times. The newer PAX took turns leading the exercises.

For the next part, Rim Fire discussed different ways to organize a beat down, and then had the PAX perform a mini Dora routine and then a set of 11s (shortened to 5s).

MARY: citrus discussed the Mary portion of the beat down and then led that portion with help from some of the newer PAX.

ANNOUNCEMENTS: sept11stairclimb and ironpax are approaching. See the respective channels for details.

COT: Date nights are fun.

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The Highlands

Date: 2026-08-27
AO: The Highlands
Q: Katniss ,
PAX: Katniss, Jag, LTD, Hard Knox
FNGs: None
COUNT: 4
WARMUP: stretching and stuff
THE THANG: the Pax played F3 cornhole. The worse the shot, the harder the exercise. There were no winners. Or everyone was a winner? I don’t know. MARY: LBCs , American hammers, flutter kicks.
ANNOUNCEMENTS: 9/11 stair climb
COT: take the time to listen to those around you.

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Rec League

Date: 2026-08-28
AO: Rec League
Q: 120 ,
PAX: 120, Cookies, Baguette, FIFA (F3 The Capital), Dash-O, Splash, Promoter, Jimmy Maiarana FNGs: None
COUNT: 7
F3 Murph (45 minutes)
Disclaimer (2 min)
Welcome, mission, safety, and scaling options.
Warm-Up (6 min)
– Hairy rocettes X 10 IC
– Imperial Walkers x 15 IC
– Willy Maze x 10 IC
– Cherry pickers x 10 IC
Stretch your favorite muscle

The Murph (32 minutes)
Start
– Mile run _ 4 laps
Then complete 10 rounds of:
– 10 Pull-ups (or rows/Australian pull-ups)
– 20 Merkins
– 30 Squats
Mary After rounds 2,4, 6, and 10:
Scaling
– Pull-ups → ring rows or body rows
– Merkins → incline or knee merkins
– Run → brisk walk or shorter distance
– Advanced PAX can wear a weighted vest or ruck.
This version keeps the spirit of Murph—running, bodyweight movements, and mental toughness—while fitting neatly into a standard 45-minute F3 beatdown.
ANNOUNCEMENTS: sign up or iron pax challenge. It will start next wednesday https://ironpax.f3greenwood.org/ COT: