Date: 2026-07-17
AO: Terrapin Station
Q: Goldfish ,
PAX: Breach, Ripcord, Robo, Goldfish, Enron, Trace Johnson, Philly, 2 percent, Jabber, Google FNGs: None
COUNT: 10
WARMUP: the usual
THE THANG:
Part 1 – mosey to top of hill for jacob’s ladder – burpee at bottom, squat at the top, up to 7, OYO, then return to parking lot (avoiding swamp) Part 2 – alternating rounds of the following:
25 Air Squats
20 Big Boi Situps
15 Merkins
10 Lunges (IC)
5 Burpees
Run stairs & back
25 coupon curls
20 coupon press
15 coupon swings
10 coupon squats
5 burpees
Run stairs & back
MARY: flutters x20 for enron
ANNOUNCEMENTS: 9/11 stair climb, ruck n float,
COT: excited to see my kids today after they were away at camp all week. Welcome Trace Johnson (AKA Peaches)!
F3 The Capital 