Date: 2026-10-09
AO: Terrapin Station
Q: East Wing ,
PAX: Breach, Ripcord, East Wing, V8, Bean Counter, Hobbyhorse, Sloop, Goldfish FNGs:
COUNT: 8
WARMUP:
SSH, IW, LBAC, MP, MNC, WMH, RVE
DD / RP / WGS / CK
Jog to street, up stairs, and back
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THE THANG:
5 min tabata — 45sec work + 15sec rest
1. Chest press
2. Skull crusher
3. OH Press
4. Single arm row
5. Curl
-Phelps it out, big arm circles
-Jog to street, up stairs, and back
-Rinse and repeat (3x)
NOT MARY:
7 min tabata — 45sec work + 15sec rest
1. LBC
2. Knee touch crunch
3. Flutter kick
4. In and outs
5. Crunchy frog (stupid idea)
6. Dead bug
7. American hammer
-Be sure to get credit for your monthlychallenge ✔️
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MARY:
Corpse pose 1min
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ANNOUNCEMENTS:
thegrunt – Nov 7, sign up!
backpacking – Old rag hike
ignite – Charity 5k
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COT:
YHC is working to focus on his weakness: running.
