Author: willhlaw

Date: 2026-08-13
AO: The-Agency
Q: Trademark ,
PAX: Lazlo, Trademark
FNGs: None
COUNT: 2
WARMUP: Soccer Style Warm Up
THE THANG:

Round 1: 40s on 20s off
1,6: Sprint 50
2,7: Merkin
3,8: Goblet Squat
4,9: Kneeing OH Press
5,10: McLean Hammers

Round 2: Ladder
5 Shoulders Knees and Toes, run 100
10 Thrusters, run 100
15 Flutter Kicks, run 100
20 Rows, run 100
25 Big Bois, Run 100

MARY: Windmills, Pigeon, Cobra Kai
ANNOUNCEMENTS: Check the channel, Happy Hour on Monday in the City
COT: The speed of light is constant no matter where you observe it front. Think about how weird that is.

Date: 2026-08-10
AO: Monday Night Ruckers
Q: Rocketman ,
PAX: Rocketman, Thunderball
FNGs: None
COUNT: 2
THE THANG: 4 miles through the evening gloom.
COT: Put the work in!

Date: 2026-08-12
AO: The Farm
Q: Firehead ,
PAX: Trilogy, Firehead, Squatter, PomPom, Buffalo
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Don Quixotes, Willie May Hayes, Mosey around the fields

THE THANG:

Five-man circuits (45 secs * 3 each exercise, rotating each round; 30 rounds total) Circuit 1
– Merkins
– Plate Curl
– Mountain Climbers
– Goblet Squat
– Overhead Press

Circuit 2
– SSH
– Skull Crusher
– Inchworm Merkins
– Plate Rows
– Coupon Swing

MARY:
American Hammers, Box cutters, Nolan Ryans, Flutter Kicks, Suitcases

ANNOUNCEMENTS:
Trilogy Q on Friday, 9/11 stair climb sign up

COT:
With all the travel and activities of summer, although nice, I look forward to consistency of school schedule.

Date: 2026-08-12
AO: Ignite
Q: East Wing ,
PAX: Kodak, Butterfly, Legacy, Flat Tire, Ripcord, East Wing, Goldfish, Tree Nut FNGs:
COUNT: 8

WARMUP:
SSH, IW, HB, LBAC, WMH, RVE
DD / RP / WGS / CK
_____

THE THANG:

❤ Body by Dora ❤

1 Lap = Stair run serpentine style around railings

50 – Thruster (thanks Legacy)
100 – Swing
150 – OH press
200 – Squat
250 – Row
300 – Curl
350 – Calf raise
(Ended part way into calf raises)

_____

MARY:
Scissor kick x20
Pickle pointer x50
Corpse pose – 1min

ANNOUNCEMENTS:
sept11stairclimb climb coming up … time to sign up! And order a shirt soon

See Kodak’s post above for charity 5k at Columbia Baptist

Join Kodak tomorrow at the_night_owl

Thanks Tree Nut and Flat Tire for coming back out to ignite . Hope to see you again next week!

I missed something, what did I miss?

COT: Focus on mindset — When life gets difficult, it’s automatic to look forward to easier times — but it’s important to stay in the now and embrace what you’ve got. YHC reflects on raising his young children, which can be quite difficult at their current ages. YHC is trying to reframe his mindset as not to wish their years away, but rather, stay in the present with them and come to their level. Hopefully this mindset can apply to other aspects of your life.

Date: 2026-08-12
AO: Compound
Q: Bean Counter ,
PAX: Corkscrew (F3 The Capital), Roddick, Hightower, Skidoos, Bean Counter, Sunny FNGs: None
COUNT: 6
WARMUP: start with some good mornings, windmills, and then a stretch series featuring world’s greatest stretch, down dog, mule kicks, pigeon, calf stretch, cat/cow, and some child’s pose.
THE THANG: mosey to school and stop by ramp. Pax to bear crawl x2 and crab walk x2 up ramp and call exercise for remaining pax to perform while crawling. Next man calls the exercise and commences crawling. Did 2 cycles through for each crawl type

Run to front of school for set of 9s: in and out jump squats and then in and out plyo merkins

stop at wall for urkins, 90-deg turn jump squats and dips
MARY: low slow flutter, reverse LBCs, opposite elbow to knee bicycle crunch, and penguin taps: end with 45 sec elbow chillcut hold
ANNOUNCEMENTS: 9/11 stair climb, book club postponed, foggy bottom happy hour social event 8/17 or so 5pm, and other festivities on slack
COT: prayers for kids returning to school, Jeff and his stage 4 cancer diagnosis, and Stephanie (Corkscrews GF) on recent life stress

Message: say thank you to those doing the thankless jobs and labors. Keep an eye out and appreciate their work that may otherwise go unseen