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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Helluva storm

Date: 2026-08-11
AO: The General
Q: Lazlo , Robo, Hard Knox
PAX: Hard Knox, Lazlo, Robo
FNGs: None
COUNT: 3
Power was gone. Kids were up all night. Parents were up all night. But a few of us made it out for an imprompt-q in the wind and just a little rain.

WARMUP: mosey, high knees, butt kickers, ssh, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willy mays Hayes, down dog. THE THANG:
Musical Dora. Pax 1 at the goal line, pax 2 at the 30c each do an exercise until relieved. Pax 3 shuttles between them. New song, new exercise. Took turns picking the exercise. Something like these, more or less: Mountain climbers
WW2s
Monkey humpers
Merkins
Coupon squats
Leg over coupons
Thrusters
Toe taps

MARY: around the circle twice picking exercises

ANNOUNCEMENTS: stair climb

COT: appreciated the chance to work together in the gloom

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Atlantis – Tue

Date: 2026-08-11
AO: Atlantis
Q: Forceps ,
PAX: Forceps, Hammerhead, Hammer, Hound Dog, @Dairy Free
FNGs: None
COUNT: 6
WARMUP: 10 in cadence
Good Mornings, Vege root extractors, Willy Mays Hayes, SSH, Arm Circles, Michael Phelps.
THE THANG: mosey to park benches for 2 sets of 10×3 Dips, Step Ups and Erkins. Mosey to rocks for 2 sets of 10x3ct Curls for the Girls, Overhead Triceps & Ground Pounders.

Mosey to Nats Stadium steps. 10x3ct set 1: base 15 Prisoner Squats/ top 25 SSH, set 2: base 15 Al Gore Squats/ top 25 Hillbillies set 3: 15 Bobby Hurleys/top 25 Imperial Walkers 10x3st LBCs and Heal Taps

Mosey back to rocks: 2 sets of 10×3 ct Wonder Bras, Rut Rows and Dead Lifts Mosey to bridge – on your six heads in center of circle 2 sets
PAX holds 45 degree leg extension while alternating PAX runs around pushing feet down. Human Centipede Bear Crawl
MARY
Mosey to COT for 10min of Mary Abs- 10 ct or 10 cadence Ab exercises- Freddie Mercuries, WWIIs, Low Slow Flutter, Chillcut Plank hold to 31 count, Ankle circles clockwise and counterclockwise, Heal Taps, 4ct plank jacks,

ANNOUNCEMENTS: 911 stair climb
COT: Inspired by Zeus Law in the Oddessey movie and the friendliness of my home town, YHC challenged PAX to greet everyone they cross paths with this week – make eye contact, smile and say hello. You never know how much of an impact that could make on someone.

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FreeState

Date: 2026-08-11
AO: FreeState
Q: Dungeon Master ,
PAX: Cannoli, Horshack, Dungeon Master, Mumford
FNGs: None
COUNT: 4
WARMUP:
– SSH x15 IC
– Swingbillies x15 IC
– Carolina Dry Docks x15 OMC
– SSH x10 IC
– Hillbillies x15 IC
– Michael Phelps x10 IC
– Seal Claps x10 IC
– Arm circles x10 IC
– Hairy Rockettes x10 IC
– Windmills x15 IC
– Willie Maes 10 count hold x4
– Cherry Pickers x15 IC
– Mosey – GET COUPON AND/OR COUPON FRAGMENT
THE THANG:
– SET 1
– Curls OMC x20, x20, x30
– Slow bent over rows OYO x20, x20, x30
– Slow squats OMC x15, 15, x15
– Slow deadlift OMC x15. 2nd and 3rd sets: Skull crushers x15, x15 – Mosey OR Count down – say “F3” at 3
– REPEAT x2
– SET 2
– Calf Raises OMC x15
– Chair Sit IC x15
– Wall push-offs OYO x15. 2nd and 3rd sets: Rifle carry in parking lot – Squats against wall OYO x15
– Mosey OR Count down – say “F3” at 3
– REPEAT x2
MARY:
– LBC x 15 IC
– Protractor (5-6 angles, 5 count hold each)
– X-factors x10 IC

ANNOUNCEMENTS: 9/11 climb
COT: pilgrimage highlights – how my daughter has grown