Author: willhlaw

Date: 2026-07-22
AO: Ignite
Q: Goldfish ,
PAX: Goldfish, Groundhog, Legacy, Lazlo, Gherkin, Ripcord
FNGs: None
COUNT: 6
WARMUP: the usual

THE THANG: mosey the neighborhood with 7 stops along the way for 5 burpees, 10 merkins, 15 squats

MARY: flutters x15, shoulder taps x15, LBCs x30

ANNOUNCEMENTS: 9/11 stair climb, the_night_owl tomorrow night, Columbia service opportunity 8/1

COT: enjoy summer time memories with family and friends

Date: 2026-07-22
AO: Compound
Q: Slider ,
PAX: Poe, Bean Counter, Monk, Skidoos, Slider, Hightower, citrus, Butterfly FNGs: None
COUNT: 8
WARMUP:
– 20 Side straddle hops
– Cherry Pickers
– Downward Dog
– The usual sequence
– Cobra Kai
– Child’s Pose

THE THANG: Just A Two Minute Workout…

Two minute timer x 20 rounds

Odd Rounds:
– 5 Burpees
– 40m Run
– 10 SSH
– 10 Imperial Walkers
– 10 Merkins

Even Rounds:
– 5 Burpees
– 40m Run
– 10 Squats
– 10 Gas Pumpers
– 10 Coupon Press

MARY: Not today

ANNOUNCEMENTS:
– 9/11 Stair Climb
– Feel free to share others

COT:
– A somewhat ambiguous quote
– “Work hard for hard work”
– I interpret this as saying that you have to put in the effort to expand your knowledge, experience, and capabilities.
– Instead of working hard only to reach an easy life, work hard so you’re capable of taking on even bigger, more meaningful challenges.
– “Far and away the best prize that life offers is the chance to work hard at work worth doing.” – Theodore Roosevelt

ALSO SIDENOTE: I know I am missing HIMs in the backblast. I could remember everyone’s names. I am sorry if I missed you, please feel free to add yourself to the backblast so it counts towards your workouts!!

Date: 2026-07-22
AO: The Patriot
Q: Strange Brew ,
PAX: CableGuy, Strange Brew, Big Short, Trademark, Wedding Singer, Moderator, Hops, Craigs List, Ice Tea, Boardwalk, Malpractice FNGs: None
COUNT: 11
WARMUP: Usual + sumo squat.
THE THANG: 1st round- 1 minute merkin hold+10 burpees, 30 sec hold + 10 burpees, 15 sec hold Lap
2nd Round – body weight squats palm to ground every 10 yard of the field increasing the number every ten yards Lap
3 Round- perfect WWIIs – a lot
Lap
Shuttles on the field with a burpee at each 10 yards
Ring of Fire x2

MARY: LBC, flutter kicks, Nolan Ryans, etc.
ANNOUNCEMENTS: see announcements
COT: I was able to do parts of this workout while traveling recently for vacation. Keep exercising while traveling – it’s a great way to start your day and relieve stress. Modifications can include shuttle runs between the waffle :waffle: station and the TV blaring news which everyone is ignoring. You don’t need to go back to that particular hotel.

Date: 2026-07-22
AO: The Driveway
Q: Play-Doh , Prestige
PAX: Flux, Play-Doh, Peaches, Prestige, 2 percent
FNGs: None
COUNT: 5
WARMUP:

Prestige’s choice + MP, WMH, coupon deadlifts

THE THANG:

4 rounds of swings, 3 rounds of everything else:
– 25 Power Swings: 5×5, Every :45 on the clock. Maximum intent.
– 6 Hand-Release Merkins + T-Spine Twist: (1 rep = push-up + right twist + left twist). – 5 Goblet/Bulgarian Split Squats (per side)
– 10 Gorilla Rows
– Gait Training: Loaded Carry (Bear Hug, Zercher, Suitcase, or Farmer’s Carry).

MARY:
– Shoulder-shoulder lateral coupon passes with golfer’s heal raise (rotate through hips not L-spine) – Deadbug (lower back flat on floor)

ANNOUNCEMENTS:
– sept11stairclimb sept11stairclimb sept11planning
– Ruck Float (8/1 ?)
– Loaded carry challenge @ thedriveway Monday, 7/27
– backpacking

COT:

YHC thanks Prestige for getting things started and pledges to make punctuality a priority!

We admire elite athletes, yet pushing the outer limits of human capacity exacts a price even they must pay—let alone we mere mortals who attempt to emulate them. Notice, however, how they protect themselves: golfers lift a heel on a drive, freeing the hips to safeguard the lower spine. Pay attention to those subtle details. Unless—and perhaps especially if—your livelihood is on the line, focus on mastering the small technical adjustments that yield performance without sacrificing longevity. [edited for publication]

Date: 2026-07-22
AO: The Aerie
Q: Stewie ,
PAX: Stewie, Lonestar
FNGs: None
COUNT: 2
WARMUP: stretches side, straddle hub mountain climber, Willie maze Hayes
THE THANG: resurrected an oldie, but a goodie from the IPC book of Payne a few years ago

Goal- 5 hand release merkins
Murderbunny to 10yd, 10 thrusters
Bearcrawl to goal-5HRM
Run to coupon
Advance 10yd murderbunny 5addl thrusters (10at 10yd, 15 at 20yd, 20 at 30yd)
Rifle carry to goal
Repeat for set 2&3, replace thruster with WWII Situps, then blockees MARY: 100lbc then kbell swing
ANNOUNCEMENTS: oops
COT:

John 15:2