AO: Traveling AO – Woodson High school
QIC: El Nino
The PAX: Monk; Hightower; Zeus; Derecho; Nano; Ashe
Warm-up:
SSH; WMH; Imperial Walkers; Arm Circles; Down-dog.
Follow the Leader: Butt-kickers, high-knees, karaoke, side-shuffles, fellowship jog around the field, and one lap up/down the stadium stairs.
The Thang:
Six Stations: (This had a LONG timer, only made it through one round)
1. Up/Down 3 flights of stadium stairs (Timer)
2. *Active Recovery: High Plank (hands on soccer ball)
3. Goblet Squats (35lb kettlebell)
4. Sled push (170lbs)
5. 10lb Mace Squats (fully extend arms; hold mace upright, swing back/forth in an upright position, while squatting)
6. *Active Recovery (World War Ones)
6 Minutes of MARY: Flutter kicks, Merkins, Air-Squats, Freddie Mercury’s, Mountain Climbers, Fire Hydrants
Circle of Trust (COT): Be CONTENT with who you are… today. Although we all have imperfections, everyone woke up PERFECT, made in God’s image. Meditate on that idea; fully comprehend that not one person alive gets to choose the body they are born into, their intellect, parents, income, family, country, or any other circumstances they deal with on a daily basis. Once you accept this idea, as a truth that is self-evident, then you can spend less time judging yourself… and more time getting after it, using what you have to better yourself every day!
F3 The Capital 