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.
Posted on

FreeState

Date: 2026-07-16
AO: FreeState
Q: FIFA (F3 The Capital) ,
PAX: Cookies, Pigeon, Mark Michael, The Situation, Horshack, F3 Scabby, FIFA (F3 The Capital) FNGs: None
COUNT: 7
WARMUP:
15 SSH IC
15 imperial Walker squats IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
15 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
10 thrusters SC OYO
12 merkins IC
High knees to dot, sprint to far side and back to start
15 merkins SC OYO
20 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
12 squat jumps SC OYO
8 burpees OMQ
Sprint to far side and back
6 burpees SC OYO
Mosey the blacktop
12 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
10 merkins IC
High knees to dot, sprint to far side and back to start
12 merkins SC OYO
15 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
8 squat jumps SC OYO
6 burpees OMQ
Sprint to far side and back
4 burpees SC OYO
Mosey the blacktop
10 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
8 thrusters SC OYO
8 merkins IC
High knees to dot, sprint to far side and back to start
10 merkins SC OYO
12 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
6 squat jumps SC OYO
4 burpees OMQ
Sprint to far side and back
3 burpees SC OYO
Mosey the blacktop
5 thrusters OMQ
El Capitain to dot, sprint to far side and back to start
3 thrusters SC OYO
5 merkins IC
High knees to dot, sprint to far side and back to start
5 merkins SC OYO
8 squat jump OMQ
Bear crawl to dot, sprint to far side and back to start
3 squat jumps SC OYO
3 burpees OMQ
Sprint to far side and back
1 burpees SC OYO

MARY:
15 LBCs IC
15 scissors IC w or w/o coupon
15 BBS single count with or w/o coupons
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
Ruck n float Aug 1
Beers n beatdown tonight at Glen echo

COT: this was my 3rd of 4 consecutive Q’s to celebrate my 45th bday. Time is the only constant boys! Enjoy it!

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The Pittsburgh 11s

Date: 2026-07-16
AO: The-Agency
Q: Trademark ,
PAX: Trademark, Hobbyhorse, Gherkin, Rim Fire
FNGs: None
COUNT: 4
WARMUP: 10 yard moving/active warm ups: Mosey, A Skip, B Skip, C Skip, Frankenstein, Grass Grabbers, Headers, Shuffle, Inch Worm, Worlds Greatest, Nolan Ryan’s, Planks, Cobra Kai
THE THANG: Four Station 11s. Station 1: Thruster at the 0 yr line (1 to 10). Station 2: Bonnie Blair IC at the 50 yr line (1 to 10). Station 3: Mercin with Mountain Climber at the 100 yrs line (10 to 1). Station 4: LBC at the 50 yr line (10 to 1).
MARY: kneeing Round the world, kneeling Coupon Halo, Toy Soldier, Hand Windshield Wiper, Leg Windshield Wipers, Dirty Dog Circles, Childs Pose
ANNOUNCEMENTS: Ruck and Float, 9/11 Stairclimb, Prayers for Smokey, HH at the_night_owl
COT: On a team you can’t all be the man scoring goals all the time. Sometimes even Messi gives up the spotlight to get the W. The assist is arguably more important the goal.

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45

Date: 2026-07-15
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Cookies, 120, Townie, The Situation, Promoter, Baguette, FIFA (F3 The Capital), John Kluge FNGs: None
COUNT: 8
WARMUP:
2 45 sec laps of follow me
45 SSH
22.5 WMH L
22.5 WMH R

THE THANG:
45 curls
22.5 side bend R
22.5 side bend L
2 45 sec laps of follow me
45 shoulder press
22.5 reverse lunges R
22.5 reverse lunge L
2 45 sec laps of follow me
45 shoulder taps
22.5 coupon twist R
22.5 coupon twist L
2 45 sec laps of follow me
45 squats
22.5 lat rows R
22.5 lat rows L
2 45 sec laps of follow me
45 taint scrapers
22.5 peter Parker’s R
22.5 Peter Parker’s L
2 45 sec laps of follow me
45 Romanian dead lifts
22.5 side plank R
22.5 side plank L
2 45 sec laps of follow me
45 skull crushers
22.5 skip ups R
22.5 skip ups L
2 45 sec laps of follow me
4+5 blockies
4+5 squat jumps
4+5 rainbows
2 45 sec laps of follow me

MARY:
45 SC LBCs
45 SC Penguins
4+5 Freddie Merkuys IC
4+5 American hammer IC
45 sec plank Orama

ANNOUNCEMENTS:
Ruck n float
Beers and beat down Thurs night at Glen echo

COT:
Time is the only constant. Enjoy it boys!