Date: 2026-06-09
AO: Dark Room
Q: LouGee ,
PAX: Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator FNGs: None
COUNT: 10
Conditions:
71 degrees, 100% humidity, 7 mph winds from the SW, cloudy
WOR:
12x Arm Circles (f/b), 21x SSH, 11x Goofballs, 20x Bobby Hurleys The Thang:
1 mile Ruck with five craftly selected stations for 1 round of movements:
Station 1-20 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings (Abe Vogada until everyone finishes)
Station 2-24x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges (Abe Vogada or Plank until everyone finishes)
Station 3-28x each: Squats, Merkins, Flutter Kicks, Lunges, Good Mornings (Abe Vogada or Plank until everyone finishes)
Station 4-32x each: Split Squats, Incline Merkins, Leg Lifts, Deficit Lunges, Supermans (Abe Vogada or Plank until everyone finishes) Station 520 x each: Squats, Merkins, Flutter Kicks, Lunges, Good mornings
Moleskine:
We all have different “whys”, but we can all have the same “start line.” (i.e. running a 1/2 marathon, showing up to :f3: beatdown, etc)
Tags: Dark Room, Beaker, Framed, Flower Boy, Tortuga, Body Double, Toto, Lakers, LouGee, Noodles, Percolator
F3 Wheaton 