Date: 2026-06-25
AO: The Agency
Q: Legacy ,
PAX: Landscape, Summit, Groundhog, Legacy, Gherkin
FNGs: None
COUNT: 5
WARMUP:
SSH, Imp Walkers, Hill Billies, 5x Burpees, Willy Mayes Hayes, RVE, 5x Burpees, LBAC and Reverse, 5x Burpees, Downward Dog, Cobra Kai,
THE THANG:
Right into it! A reverse escalator with the full variety of reps done, then a run down to the opposing goal line and back and then rinse and repeat, but with killing off the highest rep exercise each time. Thus
15 Monkey Humpers (IC)
30 Flutter Kicks
25 LBCs
20 Squats*
15 Merkins
10 Reverse Lunges
5 Burpees
*You are not getting anything by Gherkin so he spotted that YHC brain-farted and repeated the 20-squat-round. Also, I added 5 burpees at the beginning of one round when I felt one of Gherkin question/comments along these lines to be excessively sassy. So there!
MARY: We OYO practiced “foxholes” which are a merkin combined with a WWII (you simply roll over from merkin position to the WWII position) and then back. YHC picked this up at the Keystone Convergence this past weekend.
ANNOUNCEMENTS: 1) Always be on the lookout to encourage leadership amongst our brothers. 2) This week’s (today’s) workout at the_night_owl will start at 7:00 pm; try to come out at least one Thursday evening this summer (and EH guys who normally wouldn’t come out). 3) 911 Stairclimb — get ready
COT: Shout out to our SiteQ Trademark — he is killing it this year. He is the reigning champion of Rambler’s Gloom to Table Chili Cookoff (technically a family-win) and starting this awesome AO was a fantastic leadership move. We are grateful to have Trademark in our region–as we are for all you guys as well. SYITG!
F3 The Capital 