Date: 2024-05-13
AO: f3thecapital-news
Q: Booking
PAX: Bone, Wedding Singer, citrus, SAAS, Shake 'N' Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry pickers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai THE THANG:
Started with 4 corners:
10 mountain climbers---mosey to next corner
10 mountain climbers/ 20 merkins---moesy to next corner
10 mountain climbers/ 20 merkins/ 30 big bois--mosey to next corner 10 mountain climbers/ 20 merkins/ 30 big bois/ 40 squats
Mosey to parking lot- Lt Dan's from cross walk to cross walk
Mosey to amphitheater
20 dips/ 20 step ups (2 rounds of each)
Mosey to baskeball court- line up on sideline (2 rounds of each) 10 merkins--bear crawl to sideline 10 copperhead squats- bear crawl back 10 merkins--lunge walk to side 10 copperhead squats-lunge walk back
Mosey to field- line up on goal line
20 plank jacks--backwards jog to opposite goal line 20 shoulder taps--sprint back to start
20 calf raises--backwards jog to opposite goal line 20 Freddy mercuries---sprint back to start
20 air presses--backward jog to opposite goal line 20 WWI sit-ups---sprint back to goal line
600 total yards of backwards jog/ sprint
MARY: LBC/ Flutter Kicks/ Dirty Dog/ Donkey Kicks/ Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon/ Murph/ Convergence all coming up in the next few weeks!
COT: Creating balance in life is a like a 3-legged stool- each pillar needs to be in equal balance for the stool to properly function. Consider what your 3 pillars are in life to create that balance. Family/ Work/ Personal Care In health: Exercise/ Diet/ Rest Look to create the balance that works for you don't just seek it out...proactively create it!
Tags: f3thecapital-news, Bone, Wedding Singer, citrus, SAAS, Shake 'N' Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops
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