terrapin-station Tight Spirals

Date: 2025-08-18
AO: terrapin-station
Q: 2 percent
PAX: 2 percent, @BigSky – DR PAX from Winston Salem, NC
FNGs: None
COUNT: 2
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Don Quixotes, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG:
Round 1:
40s work / 20s rest × 3 rounds
Pull-Ups
Upright Rows
Merkin to a Pike Press
Plank Shoulder Taps

Round 2:
EMOM × 10 min (repeat twice)
M1: Dips x15–20
M2: Diamond Merkins x20
M3: OH Hold 30s
M4: Skull Crushers x20
M5: Active Rest

Round 3:
Tabata 20s on / 10s off × 8 each
Side Plank Hip Dips
Lateral Lunges

Round 4: Finisher (8 min)
45s on / 15s off × 2 rounds
Pull-Ups
Diamon Merkins
Jump Squats with Hip Drive
Plank Elbow Press-Outs

MARY: Flutter Kicks, Nolan Ryans

ANNOUNCEMENTS: 9/11 Stair Climb, IPC’25

COT: Yesterday YHC taught his 11-year-old daughter how to throw a tight spiral at her request. Football season cannot come soon enough.

Tags: terrapin-station, 2 percent, @BigSky – DR PAX from Winston Salem, NC