Date: 2026-04-06
AO: Terrapin Station
Q: Ice Tea ,
PAX: Legacy, Ice Tea, Enron, Ripcord, CableGuy, Gherkin, Groundhog FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, IBACs, Moroccan NCD, Turnip Twists, WMH, DDs, Runner’s Stretch, Cobra Kai
THE THANG: Mini-Murph
Ran 1 mile loop up past Minor’s Hill.
Reassembled at pull-up bars on side of Tuckahoe and did approx 5 rounds of the following:
AMRAP pull-ups
10 Merkins
20 BW Squats
20 count rest
Rinse & repeat
-THEN-
Ran approx 1/4 mi.
MARY: Flutter kicks & Toy Soldiers
BONUS: 40 merkins
ANNOUNCEMENTS: Monthly challenge is a nutrition challenge. Leadership Zoom coming up. Bone-a-thon with an alternative workout for non-runners.
COT: Holidays are always a challenge from a moderation standpoint. Ate all the things, drank too much wine, etc. It was a particularly cold winter which lends itself to snacking. Join the monthly challenge and get back on track with your health and well-being.
F3 The Capital 