Olympus Sat June 8
QIC: Hightower
PAX: HT, MajPayne, Rogue, PopFly, MisFire, NAFTA, BadaBoom, Nano, SnappyLunch, Mule, DR PAX GeekSquad F3 Chatt, FNG Blackbox (2.0’s) Vault, PB, Banner, Apollo
Warmup:
30 SSH’s, Good Morning & Hill Billy stretches, into downward dog calf & inverted hip stretch. Followed by fellowship jog around school, with intervals of karaoke, long jumps and egg shells.
The Thang:
Introduce Sled Games
3 Min Partner AMRAP’s:
Station 1: Uphill Sled push w partner plank, walk to bottom of hill & switch positions
Station 2: Partner 1 Overhead Seal claps & Partner 2 Mericans, switch as needed
Station 3: Partner bear crawl & pull pallet sled with cinder block
Station 4: Partner oblique twists with cinder block
Station 5: Partner climb shipping container
Station 6: Partner 1 Lateral sled pull 45#, rest, then Partner 2 pull sled. Rinse & repeat
Station 7: Partner 1 5 slap battle rope, then sled pull w block, then partner 2 rinse & repeat
Station 8: Partner 1 air squat with 30# Ruck, Partner 2 burpees, switch, then rinse & repeat
Mary:
Quick round every other PAX lead core exercises.
CoT:
Best wishes to SnappyLunch as he sets off to next posting in Colorado Springs!
Next Sat, June 15 AO at Teddy Rosevelt Island for 1 year Convergence
F3 regional Capital shirts should be here for Convergence
F3 The Capital 