Date: 2026-08-17
AO: Terrapin Station
Q: 2 percent ,
PAX: 2 percent, Landscape, Ripcord, Ice Tea
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 45 Second OYO Stretch
THE THANG:
10-1 Motivators
3 rounds of 20 Chest Presses, 5 Blockies, 20 Dips
3 rounds of 20 W.M.C.J. (White Men Can’t Jump), 20 L.O.C.R. (Leg Over Coupon Raises – 10 each side) 4 rounds of Pull Ups/5-5-5-5’s
20 RDL’s (10 each side), 20 Side Raises, 20 Regular Glute Bridges, 20 Single Leg Glute Bridges (10 each side), 20 Hamstring/Glute Kickback Thingy’s While Balancing On A Mushroom Cap
MARY: Sleddie Mercury’s (slow Freddie Mercuries), Slow-lan Ryan’s
ANNOUNCEMENTS: Happy Hour tonight at 5:30pm Duke Grocery in Foggy Bottom, Monday Coffeteria, 9/11 Stair Climb, IPC’26 is coming
COT: Congratulations to CornerKick for making the Gonzaga JV Soccer team! Thanks to all the PAX who helped encourage him along the way while he prepped for tryouts.
F3 The Capital 