DATE: 2022-01-05
AO: Compound
Q: Hightower
PAX: Zeus, Faceplant, Hightower, Popeyes, Yardbird
FNGs: None
COUNT: 5
WARMUP:
Mosey over to Winter Compound, for warmup and general stretching THE THANG:
5 stations:
Station 1: sandbag carry up ramp, 5 squats, return
Station 2: lap around garage
Station 3: 10 pull ups or dead hang
Station 4: bear crawl out & back
Station 5: shuffle to paint the lines
Active recovery: 10 SSH & 15 Merkins
Rinse & Repeat for Round 2
Active recovery: 15 SSH & 20 merkins
MARY:
Ring of fire 5 rounds
ANNOUNCEMENTS:
Prayers for Zeus’s wife for her ankle recovery
COT:
Prayers for our PAX on this new year for strength to guide our families and community that leans on us for our leadership.
F3 The Capital 