Date: 2026-07-27
AO: Terrapin Station
Q: Groundhog ,
PAX: Ice Tea, Oligarch, Groundhog, Ripcord, V8
FNGs: None
COUNT: 5
WARMUP: SSH, IW, HB, Itty Bitty, MP, RVE, WMH, DD
THE THANG:
Mozy to Williamsburg Hill
DORA 100 merkins, shoulder taps. Timer runs the hill and back.
Mozy to Minor’s Hill
5 Burpees, 10 Merkins, 15 Bobby Hurleys, 20 squats.
Mozy to Tuckahoe Field
DORA 100 Flutter kicks, 100 LBCs. Timer bear crawls up hill and crawl bears down.
Mozy back to parking lot.
MARY: we took care of it on the hill
ANNOUNCEMENTS:
9-11 Stair Climb
Ruck and Float Aug 1
Monday Coffateria in August
COT: For those of us in our RESPECT years, plan 1 or 2 rest days a week. Our bodies need it! Resist the temptation of a daily beatdown. On your rest days, get outside for at least 15 minutes.
For the youngsters, encourage your friends and peers to make exercise a part of their routine.
F3 The Capital 