IYKYK

Date: 2026-06-11
AO: The Agency
Q: Goose ,
PAX: Trademark, Rim Fire, Gherkin, Goose, Prestige
FNGs: None
COUNT: 5
WARMUP:
Arm circles, Windmills, Willie Mays Hayes, Cherry pickers, down dog, calf stretch, cobra kai THE THANG:
Fellowship lap
32 min “waterfall” EMOM
There are 4 “rounds” start with 5 reps of each exercise and for each minute you complete the number of reps, add 2 for the next minute. When you cannot complete the number of reps in a minute, go to the next round. When you can’t do the last round, start over Round 1: Burpees + SSH
Round 2: Air squats + reverse lunge
Round 3: Merkins + Coupon Row
Round 4: Big boy sit-ups + American hammers
MARY: did in the thang
ANNOUNCEMENTS: Rim Fire is Q’ing this evening!
COT: Even when a beat down is smoking you, try supporting those around you and see if that gives you the extra motivation you need to keep going! :muscle: