Date: 2025-09-22
AO: terrapin-station
Q: Bone
PAX: 2 percent, Anchorman, Enron, Booking, Short Rib
FNGs: None
COUNT: 6
WARMUP: SSH, IW, DQ, RVE, LBAC/R, MP
THE THANG: Fellowship Lap, followed by a 5 burpee readiness check. 3 sets of each, 30 first exercise, 20 of the 2nd, moving around Tuckahoe to use the equipment: Squats, Merkins; Dips, Irkins; Calf Raises, Jump Squats.
2 rounds of AMRAP pull-ups while the PAX did LBCs, Flutter Kicks, Freddy Mercury’s, and Box Cutters. 3 rounds of 20x Mountain Climbers and Shoulder Taps.
MARY: Penguin Crunches, Toy Soldiers, Stretch, then Ring of Fire Merkins of your choice
ANNOUNCEMENTS: Fundraiser for F3 National (Accelerate) at Port City October 23rd. Old Rag Hike. Boneathon.
COT: YHC’s father told him that he believes he has 10 years of life left. Spend quality time with those you love and that love you. Ensure they know you are there and care for them.
Tags: terrapin-station, 2 percent, Anchorman, Enron, Booking, Short Rib
F3 The Capital 