Wonderland – OCNJ

Date: 2026-07-11
AO: Downrange
Q: Gherkin ,
PAX: Gherkin, James aka ‘Swinging Richard’, Part Time
FNGs: 1 Part Time
COUNT: 3
WARM UP
SSH, Imperial Walkers, Hillbilly, Willie Mays Hays, Cherry twist, worlds greatest stretch, kobra kai THE THANG
EMOM for 10 minutes
5x pull ups
10 Merkins
15 squats
Tabata
20 seconds work and 10 seconds of rest for 10 minutes
Alternating between Dips & steps ups (or box jumps)
EMOM for 10 minutes
Squats for first 30 seconds
WWIIs for final 30 seconds of each minute
MARY
Flutter Kicks
LBCs
ANNOUNCEMENTS
– Coffee at Oves
– This year is the 25th Anniversary of Sept 11. F3 the Capital is hosting its 9th stairclimb at Lincoln Memorial COT
Prayer requests and gratitude