Date: 2026-08-15
AO: Tar Pit
Q: LeMond ,
PAX: Beaker, T-bone, Panhandle, DQ, LeMond
FNGs: None
COUNT: 5
– Warmorama:
– 25 SSHs
– Abe Vigodas
– Copperhead merkins
– Copperhead squats
– Side-leg raises
– Around the lake: 11s with 8-count body builders and Big Boy Situps – 1 8-count body builders, 10 BBSs
– 2 8-count body builders, 9 BBSs
– Stop after at 5 8-count body builders
– Save the Knees: 4 sets of 4-count exercises
– 10 mountain climbers
– 10 alt arm/leg raises
– 10 leg swings
– 10 Australian Snow Angels
– Continue with reminder of 11s
– Continuing around the lake: 11s with jump squats and hand-release merkins – 1 jump squats, 10 hand-release merkins
– 2 jump squats, 9 hand-release merkins
– Stop after at 5 jump squats
– Ultimate control (keep arms up at all times)
– 7 slow squats
– 7 slow sumo squats
– 7 side lunges in each direction
– Stand on left leg, 7 forward arm circles
– Stand on right leg, 7 backward arm circles
– 7 4-ct Overhead claps
– Continue with remainder of 11s
– BLIMPS thing:
– Round 1
– Bear-crawl to first cone, perform 5 x Burpees
– bear-crawl to the next cone, 10 x Lunges each leg
– bear-crawl to the next cone, 15 x Imperial Walkers each leg – bear-crawl to the next cone, 20 x Merkins
– bear-crawl to the next cone, 25 x Plank Jacks
– bear-crawl to the last cone, 30 x Squats
– Run back to the start after each cone
– Round 2
– Rifle carry to first cone, perform 5 x Blockees
– Rifle carry to the next cone, 10 x Bucket brigade Lunges each leg – Rifle carry to the next cone, 15 x Imperial Walkers, holding coupon – Rifle carry to the next cone, 20 x Alternating Merkins on the block – Rifle carry to the next cone, 25 x Plank Jacks off the block – Rifle carry to the last cone, 30 x Goblet Squats
– Leave coupon, run back to the start after each cone.
– Mary
– Freddie Mercuries
– Little Orphan Annies
– American Hammers
– Moleskin:
– Q reflected on being present at the hospital before his mother’s surgery. – A patient going into surgery is among the most vulnerable people.
– Remember to be there for your loved ones when they are most vulnerable because they will be there for you.
Tags: Tar Pit, Beaker, T-bone, Panhandle, DQ, LeMond
F3 Wheaton 