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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Too Much Cadence Counting

Date: 2026-07-29
AO: The Farm
Q: Firehead ,
PAX: Infinity, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
Grady corns, Don Quixotes, Mosey around the fields

THE THANG:
15 burpees – count
plank 60 – count
Karaoke 1/2

20 Carolina Dry Docks – count
50 Squat – count
Australian snow angel – cadence
bear crawl 1/2

25 merkins – count
15 Bonnie Blairs – cadence
30 shoulder tap – cadence

Sprint back and repeat (except second time we did mosey around the inner fields)

MARY:
Penguin crunches, side crunches, American hammers

ANNOUNCEMENTS:
Infinity Q on Friday.

COT:
Thoughts on flying to Chile to go skiing

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Coupon Tour

Date: 2026-07-29
AO: Horizon
Q: Kodiak ,
PAX: Bo, Kodiak, Shake ‘n’ Bake, sticks, Purple Rain, Attache’, SPINAL TAP, Disco, 3 mile, Woody FNGs: None
COUNT: 10
WARMUP: SSH, MP, IW, Merkins, WMH, DQ, stretching
THE THANG: Mosey to the coupons, start a tour of the campus with murder bunnies and performing exercises along the way, including shoulder press, cocaine bear crawl, a stop to take turns running the hill, kettle-bell swing, dips x 2, pullups, step ups, returning to the field.
MARY: gas pumpers, box cutter, freddy mercury, American Hammer, penguin crunch, flutter kicks ANNOUNCEMENTS: 9/11, ruck & float
COT: Moment of quiet reflection

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14 Days Til Tryouts

Date: 2026-07-29
AO: The Patriot
Q: 2 percent ,
PAX: Wedding Singer, Hops, CornerKick, Peaches, Booking, Big Short, Tax Guy, Boardwalk, Smokey, Craigs List, 2 percent, CableGuy, Malpractice, Flood FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 90/90’s, 30 Second OYO Stretch

THE THANG:
4 ROUNDS

• 100m FAST — 85–90%
• 100m EASY JOG/WALK

FOOTBALL FIELD — SPRINT INTERVALS

4 ROUNDS

>From the same starting line:

20 YARDS — SPRINT 90–95%
20 YARDS — JOG
60 YARDS — SPRINT 90–95%
20 YARDS — JOG / RECOVER
REST 30 SEC

FOOTBALL FIELD — SOCCER SHIFT

4 ROUNDS

20 YARDS — HARD ACCELERATION
↓
40 YARDS — CONTROLLED RUN (~75%)
↓
20 YARDS — 95% SPRINT
↓
40 YARDS — EASY JOG / RECOVERY
↓
REST 30 SEC

TRACK — 400M FINISHER
4 × 400M

MARY:
Alternating Single Leg Glute Bridges 10 ICS
Dead Bugs 10 IC
Superman’s 10
Nolan Ryan’s 20 each side

ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Ruck ‘n Float 8/1, Coffeeteria Mondays in August

COT: “They don’t put championship rings on smooth hands.” – Joey Batson (Clemson Strength & Conditioning Coach) https://www.youtube.com/watch?v=bXYUyzFgAk8&t=57s