An alarming amount of mist.

An alarming amount of mist.

QIC: Wobegon

Date: 7-24-2026

PAX: @Spicoli
@dr. toot (WD)
@Starfish
@mutton
@Burlap
@Lamb Chop (WB)
Traffic Jam (DR)
@wobegon

Good old Urban Assault. We skewed older today and realized we all had nothing to prove, so we started with a mosey to the parking deck to avoid the incessant misty rain. The A.L.A.R.Ms went like this…

Once we reached the lower level of the deck, we warmed up: Walkers, Arm Swirlies, and the new favorite Whirly With The Burpee. It’s exactly what you think. No one liked it. Like…at all. The pax actually booed the Q.

‘Nuff of that. On to…

Arms! Legs! Abs! Run! Merkins!

Two sets of each, then mosey on up the deck.

• 20 reps of each (except Run, where you will…run)
• 10 reps.

We hit each level going up the deck.

Location 1
Shoulder Taps
Lunges
LBCs
Run
Merkins

Location 2
Dips
Step-Ups
Heels To Heaven
Run
Merkins

Location 3
Dry Docks
Squats
Crunch Frogs
Run
Merkins

Location 4
High Plank
Copper Head Squats
American Hammer
Run
Merkins

Back down to the start. Toot wanted some pull-ups. So we did one more round with committee decisions. Poor lady who parked in the deck walked by right as we started the Starfish-called Monkey Humpers. The Q apologized to her and wished her well.

Ended with Mary and 10 perfect form merkins.

Done.

COT:

Plunger tomorrow at Purgatory. Not to be missed

GreeNest coming up in a few weeks.

UA has an open Q schedule for the coming months. Get it.

Solid gorup. Enjoyed welcoming Traffic Jam, who is in town for a conference. Learn more about this HIM and his passion during on the last F3 Hunt for Wellness podcast: https://podcasts.apple.com/us/podcast/hunt-for-wellness-podcast-187-creatine-deficiencies/id1218921251?i=1000777678841

Spicoli, the keys are hanging from the pull-up bars/train tracks. Thanks for the opportunity to lead.