Date: 2026-07-13
AO: Terrapin Station
Q: Lazlo ,
PAX: Ice Tea, Groundhog, Enron, Lazlo
FNGs: None
COUNT: 4
The Q got so carried away listening to all the hi jinx the pax were planning with various farm animals on the tuckahoe fields that we missed our 5:30 start. Still time for a solid 44 minute beatdown though.
WARMUP: ssh, imperial walkers, hillbillies, Michael Phelps, cherry twists, Willie mays Hayes, down dog, cobra Kai
THE THANG:
5 minute buy in, aka the TG5. Every30 seconds, 5 perfect merkins as a buy in, then Nolan Ryan’s until the timer ran out. Repeato for 5 minutes.
The the millenium. Q calls an exercise. When someone reaches 100 we’re all done. Exercises were BWS
Flutter kicks IC
Shoulder taps IC
Monkey humpers
OH press
Calf raises
SSH IC
LBC
Bonnie Blair (easy way)
MARY: can openers. Tempo dirty dogs
ANNOUNCEMENTS: 9/11, ruck float, monthly challenge, tg10
COT: monthly challenge theme. Get out and see the world. Of F3 at least.
F3 The Capital 