Date: 2026-05-22
AO: Terrapin Station
Q: 2 percent ,
PAX: Shake ‘n’ Bake, Ice Tea, Ripcord, East Wing, Enron, 2 percent, Goldfish FNGs: None
COUNT: 7
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
THE THANG:
Mosey round the school
3 rounds: Pull ups/Dips/Merkins/Squats
Back to the blacktop for some dynamic exercises:
Heel Scoops
Moving quad stretches
Rotating Lunges
Dynamic Willy Mays Hays
Hip Openers
3 rounds of “Excuse me, I have a question” – Wall sits w/ 20 second hold and alternating hand raises
1 Round of coupon work:
20 Curls
20 Tricep Extensions
20 OH Press
20 Single Leg RDL’s
20 Chest Press
20 Weighted Calf Raises
Grand Finale: “Hitting’ Switches On Bitches” – IYKYK
MARY: 90 Degree Alternating Leg Glute Bridges, Nolan Ryan’s
ANNOUNCEMENTS: Murph 5/25, Bone-A-Thon 5/30, Convergence 6/6 Roosevelt Island, F3 Corporate coming to town on 5/28 and they need a ride, other stuff I can’t remember
COT: Decisions are hard. Especially the hard ones.
F3 The Capital 