Date: 2026-08-21
AO: Terrapin Station
Q: East Wing ,
PAX: Deliverance, Bean Counter, Enron, Bone, Ripcord, Summit, Robo, Groundhog, 2 percent, East Wing FNGs:
COUNT: 10
WARMUP:
SSH, IW, LBAC, MP, WMH, RVE
MAN-YOGA:
DD / RP / W1 / W2 / RW / TP / WGS / CK
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THE THANG:
2sets:
Air squat – 20x (low and slow)
SLRDL – 20x each leg (low and slow)
Efficient bear crawls
2sets:
SL block squat (IC) – 20x each leg
SL balance – 30sec each leg
SL calf raise – 5x each leg
Rifle carry
2sets:
Elevated calf raise – 30x
Coupon side bend – 20x each side
Farmers carry
2sets:
Thruster x10 (low and slow)
Block merkin x10 (low and slow)
Alt lunge walk w coupon
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MARY:
Bird dog x10
Dirty dog x20 each side
Dead bug x10
Pickle pointer x30
Corpse pose
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ANNOUNCEMENTS:
Sign up for the sept11stairclimb — see spreadsheet
Iron Pax workout, see announcements page
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COT:
Today is my 6 month F3 anniversary.
The importance of rest and recovery.
F3 The Capital 