Date: 2026-06-15
AO: Terrapin Station
Q: 2 percent ,
PAX: Vila, 2 percent, Groundhog, Enron, Ripcord
FNGs: None
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Mosey’d around the neighborhood and stopped along the way for a few progressions: Squats/lunges
• 10 Slow Squats
• 10 Lunges IC
• 10 Curtsy Lunges
• 10 Lunge Pulse IC
Merkins
• 10 Slow Merkins
• 10 Prison Merkins IC
• 10 Perfect Merkins
• 10 T Merkins
Blocks
• 10 March IC
• 10 Alternating Step Up IC
• 10 Alternating Step Up w/ High Knee IC
• 10 Box Jumps
Glutes
• 10 slow Glute Bridge IC
• 10 90 degree Glute Bridge
• 10 straight leg Glute Bridge
Hips
• 10 Hip Dip
• 10 lateral Hip raises
• 10 90/90’s
MARY: 3 rounds in the Danish Torture Chamber (aka Copenhagen Planks)
ANNOUNCEMENTS: Night Owl, 9/11 Stair Climb
COT: 1 minute meditation in corpse pose.
F3 The Capital 