Date: 2025-09-19
AO: terrapin-station
Q: Flipper
PAX: Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye FNGs: None
COUNT: 8
WARMUP: SSHs, HBs, Windmills, RVEs, WMHs, DD, runners stretch.
THE THANG: start off with a mosey to the front steps at O’Connell. Two rounds of step ups, durkins, and dips.
Lunge walk to the front of the school and split up into two groups with one group holding wall planks, and the other roof running to the end of the driveway.
Mosey back to the turtle playground.
Round 1: 3 round trips of rifle carry around the circle drive and then 5 ties to bars. Round 2: 3 round trips of farmers carry and then 3 pull-ups.
Ring of fire!
MARY: LBCs, shoulder taps
ANNOUNCEMENTS: check out the backpacking channel for the upcoming climb
COT: try to find some time every day to pause and focus. In the words of Ted Lasso, “yesterday is history, tomorrow is a mystery, and today is a gift. That’s why it’s called the present y’all.”
Tags: terrapin-station, Booking, CableGuy, bogey, Groundhog, Breach, Sloop, Popeye
F3 The Capital 