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

Sandy & The Rucksack

Date: 2026-05-22
AO: Rec League
Q: FIFA (F3 The Capital) ,
PAX: The Situation, Splash, FIFA (F3 The Capital), 120, Cookies, Promoter FNGs: None
COUNT: 6
WARMUP:
long mosey
15 SSH OMU
15 squat OMD
10 SSH
10 Squat
15 merkin
down dog count to 10 into cobra kai count to 10
10 merkin
down dog count to 10 into cobra kai count to 10
12 windmills OMD
10 cherry picker IC
10 windmills OMD
10 cherry picker IC

THE THANG:
one pax put on 30 lb ruck and throw sandy 40 yards
rest run 100 yards 10 merkins rotating Q, run 100 yards 10 squats rotating Q everyone does the ruck throw

one pax farmer carries sandy and ruck 25 feet
switches hands then carries them back 25 feet
rest of pax do ring of fire for exercises during carry

MARY:
ring of fire – each pax calls out an excercise

ANNOUNCEMENTS:
convergence june 6, willing to clown card down need to figure that out

COT:
have hobbies lined up and ready to go boys

Posted on

Birthday Beatdown

Date: 2026-05-26
AO: FreeState
Q: Horshack ,
PAX: Pigeon, Deagle, Andrew Churchill, Hotsauce, Cookies, Horshack, Mumford, Cannoli FNGs: None
COUNT: 8
Warm-Up
– 55 Side Straddle Hops
– 5 Burpees
– 11 Imperial Walkers
– 11 Hairy Rockettes
– 11 Dirty Dogs each side
– 11 Mountain Climbers
– 11 Piano Keys
– 5 Burpees
– 55 seconds of high knees

The Thang Part 1:

5 rounds. 55 total reps per round.

At each station, PAX complete 11 reps in cadence, then rotate.

1. Merkins
2. Squats
3. Bird Dogs
4. Alternating Lunges
5. Mountain Climbers

Part 2: Partner 1 works while Partner 2 mid court and back bear crawl

– 55 Carolina Dry Docks
– 55 Squats
– 55 Big Boy Sit Ups
– 55 Alternating lunges
– 55 Shoulder taps

Mary

– Plank-o-rama 11 count
– 55 LBCs
– 15 American Hammers
– 15 Leg Lift Rosalitas
– 25 Flutter Kicks
– Stretch-o-rama

Count off / Name-o-rama

Announcements:
Terrapin Station beatdown this Friday May 29,
Bone-a-thon relay on Saturday May 30,
Convergence on Sat June 6 at TR Island

COT:
Conversation with Bachelor . . . I’ve lived long enough to know that chasing more — more success, more status, more stuff, more approval robs me of peace.

So the question is not, “How many years have I lived?” but rather “What am I doing with the years I have left?”

F3 gives us the opportunity to keep showing up. We are not trying to beat time, but get more from the time we have left. More time helping others, and pouring energy and love into our families and friends . . . stop wasting energy on things that will not last and invest more in those relationships and causes that make life worth living

Posted on

Hero WOD ‘Bert’

Date: 2026-05-25
AO: The Farm
Q: Gus ,
PAX: Infinity, Gus, Trilogy
FNGs:
COUNT: 3
WARM-UP
SSH
Beet pickers
Michael Phelps

BERT
50 burpees
400 meters
100 merkins
400 meters
150 walking lunges
400 meters
200 squats
400 meters
150 walking lunges
400 meters
100 merkins
400 meters
50 burpees

IN MEMORIAM
Cpl. Albert Gettings served as a team leader with Fox Company, 2d battalion, 6th Marine Regiment, 2d Marine Division, II Marine Expeditionary Force in support of Operation Iraqi Freedom. Cpl. Gettings and his squad came under small arms fire where Gettings was wounded along with his fellow Marine. Fully exposed, he continued to direct fire towards the enemy while his squad maneuvered against the enemy. Gettings was 27 years old when he passed away in 2006. He was mortally wounded by enemy fire. He was posthumously awarded the Bronze Star with a Combat V for valor in 2006. After reviewing his actions of bravery and selflessness, U.S. Marine Corps Gen. Joe Dunford upgraded the award to a Silver Star. Cpl. Gettings and other fallen Marines of their unit live on through the stories passed down by the Marines of Fox Company says Master Sgt. Neil Mason, who served alongside Cpl. Gettings.