Date: 2026-06-29 AO: The Wall Q: Goon (F3 Oregon Territory) , PAX: Goon (F3 Oregon Territory), Rango FNGs: None COUNT: 2 WARMUP: Hold plank & Merkins for MISSION | PRINCIPLES | CREEDO SSH, Grandpa Jacks, Willie Mays Hayes, Quad Stretch, Parted Arms, Imperial Squat Walkers, Tie Fighters (hold lunge during arm circles)
THE THANG: Run the 600m pond lap. 10 of each exercise: Burpees, Freddie Mercuries, Squats, Merkin. Alternate Marlins each lap: Wide – Middle/Military – Diamond – Perfect
WARM DOWN: Walk a mini loop lap. Broga monkey Humpers
ANNOUNCEMENTS: Let’s come up with something special for the 4th beatdown. Think of a 250 year celebration!
COT: Don’t let the incidences & the bad times define you or hold you back. Use them to grow & move forward. Let how you handle yourself & the positive way you move forward define you.
Tags: The Wall, Goon (F3 Oregon Territory), Rango
THE THANG: Run the 600m pond lap. 10 of each exercise: Burpees, Freddie Mercuries, Squats, Merkin. Alternate Marlins each lap: Wide – Middle/Military – Diamond – Perfect
WARM DOWN: Walk a mini loop lap. Broga monkey Humpers
ANNOUNCEMENTS: Let’s come up with something special for the 4th beatdown. Think of a 250 year celebration!
COT: Don’t let the incidences & the bad times define you or hold you back. Use them to grow & move forward. Let how you handle yourself & the positive way you move forward define you.
Tags: The Wall, Goon (F3 Oregon Territory), Rango