Author: willhlaw

Date: 2026-07-21
AO: Watkin Warriors
Q: Cookies ,
PAX: Baguette, FIFA (F3 The Capital), Cookies
FNGs: None
COUNT: 3
WARMUP:
Mosey as a group
SSH x25 — IC
Half Jacks x20 — IC
Trunk Rotations x10 — IC
Windmills x10 — IC
Sun Gods x10 — IC
Cherry Pickers x10 — IC

THE THANG:
Completed the MARSOC Short Card in four blocks, with a mosey between each block.

Block 1:
Merkins x30 — OYO
Squats x30 — OYO
LBCs x30 — IC
Burpees x10 — OYO
Windmills x10 — IC
Lap Mosey

Block 2:
Merkins x30 — OYO
Mountain Climbers x30 — IC
Flutter Kicks x30 — IC
Burpees x10 — OYO
Cherry Pickers x10 — IC
Lap Mosey

Block 3:
Merkins x30 — OYO
SSH x30 — IC
Supermans x30 — OYO
Burpees x10 — OYO
Chain Breakers x10 — IC
Lap Mosey

Block 4:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Hello Dollies x30 — IC
Burpees x10 — OYO
Trunk Twists x10 — IC
Lap Mosey

At the bars, one PAX performed max repetitions while the other two held plank. We rotated until all three PAX completed each round. Round 1: Max strict pull-ups — OYO
Round 2: Max Australian pull-ups using the hanging rings — OYO Round 3: Max Australian pull-ups using the hanging rings — OYO

Block 4 (Repeat) without the Hello Dollies:
Merkins x30 — OYO
Lunges x30, 15 per leg — OYO
Burpees x10 — OYO
Trunk Twists x10 — IC

MARY:
American Hammers x25 — IC
Box Cutters x15 — IC
Freddie Mercury x20 — IC
6-inch leg hold — 30 seconds
ANNOUNCEMENTS:
Discussed the upcoming 9/11 Stair Climb.

COT:
Burnout & Resilience
The definition of burnout is exhaustion of physical or emotional strength or motivation, usually as a result of prolonged stress or frustration.
At this point in our lives, it can be due to cumulative pressures from career-building, relationship milestones, financial responsibilities, and emotional suppression norms. 1. Identity & performance pressure
Perform
1. Emotional suppression
HELP!
1. Physiological changes
Testosterone
1. Coping mechanisms
Doom scrolling
Resilience comes into play because it transforms how we process stress and recover from it.
1. Instead of numbing the pain, we find healthy routines to clear out the hormones. 2. Instead of saying yes to everything, we set boundaries.
3. Identity beyond profession + hobby building.
4. Replacing isolation with strategic vulnerability.

Date: 2026-07-21
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, Toolbox, Dunder, Peanuts, Rocket, Nano, Dr Suess, Atlas FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Phelps, mays Hayes, worlds greatest stretch cherry pickers. Mosey THE THANG: 21s with Merkins and Big Boy Sit-ups. 100 yard run in between MARY: none
ANNOUNCEMENTS: 1 Aug help Cleanup church music festival. See announcements page

Book club upcoming at Nano’s. Maybe 11 Aug, maybe not.

Thanks to Nano for bringing the extra speaker today.

COT: don’t be afraid to ask for help. Don’t be too proud to accept help

Date: 2026-07-21
AO: The General
Q: Hard Knox ,
PAX: Flux, Goldfish, Hard Knox, Trademark, Robo, Tariff, Prestige, Hops, Lazlo, Gherkin, citrus FNGs: None
COUNT: 12 – including Slots (Downrange)
WARMUP: the usual
THE THANG: World Cup Dora and elimination rounds
MARY: the usual
ANNOUNCEMENTS: 9/11
COT: look in the mirror

Date: 2026-07-20
AO: Hamilton
Q: Goldfish ,
PAX: Jag, Sloop, Goldfish, Bo Peep
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG: alternating rounds of (got through 3.5):

25 Air Squats, 20 Big Boi Situps, 15 Merkins, 10 Lunges (IC), 5 Burpees

Field lap

25 coupon curls, 20 coupon press, 15 coupon swings, 10 coupon squats (or thrusters), 5 blockees

Field lap

MARY: flutters x15 IC and shoulder taps x15 IC

ANNOUNCEMENTS: 9/11 stair climb, volunteer opp at Columbia church 8/1 (contact Kodak)

COT: enjoy summer moments with family and friends – it goes by fast!

Date: 2026-07-20
AO: The Patriot
Q: Hops ,
PAX: Hops, Shake ‘n’ Bake, Wedding Singer, Craigs List, CableGuy, Big Short, Boardwalk, Strange Brew, SAAS, Moderator, Malpractice, Cheesesteak FNGs: None
COUNT: 12
WARMUP: Standard
THE THANG: 0-20yd traveling coupon burpees + 20 overhead press + lap, 20-50yd coupon bear crawl + 30 coupon chest press + lap, 50-30yd traveling coupon burpees + 20 overhead press, 20-goal line coupon bear crawl + 30 coupon chest press + lap.

Suicide-style merkins, goal line to 10 yd + 5 merkins and back. Goal line to 20yd + 10 merkins and back. Goal line to 30yd + 15 merkins and back. Goal line to 40 yd + 20 merkins and back. Goal line to 50yd + 30 coupon rows.

50-30yd traveling coupon burpees + 20 overhead press, 20-goal line coupon bear crawl + 30 coupon chest press + lap.

Coupon catch-up: Partner 1 rifle carries coupon while partner 2 does 5 burpees, then catches up and switches off for 200 yards total + lap.
MARY: 30 mountain climbers IC, 30 flutter kicks IC, 30 LBCs, 30 penguin crunches IC. ANNOUNCEMENTS: check channels for Old Rag hike, ruck n float, 9-11 stair climb.
COT: The World Cup final was long, hard, and historic with goalkeeper Emiliano Martinez setting a final record with 11 saves until minute 106 and Spaniard Ferran Torres “…saw the ball coming and shot with the power of all the Spanish people”. All of those players put in a lifetime of work (the majority of which nobody else saw) to get to that final moment. Real growth happens in the “extra time”. Do not leave your character to chance. Put in the quiet, agonizing work when nobody is watching so that you can stand firm when the pressure is at its peak.