DATE: 2022-08-13
AO: Olympus
Q: Obadiah
PAX: Zeus, Toolbox
FNGs: Rollingstone, Peanuts, Juneau
COUNT: 6
WARMUP: SSH, WMH, good mornings, arm circles, down dog, squats (110/10 burpees), lap around the School w/ 10 lbs ball Rickey Bobby style. The rub also included stops:
Dips/Derkins/Squats
Wall sit/ step ups/ Squats
THE THANG:
Station work:
1) squat timer with the ball (40) & 4 burpees)
2) plank rows with dumbbells
3). Shoulder lift with 25 lbs plate
4). Jump rope
5). Overhead press with block
6). Back fly with 10 lb weights
Round two:
1 same
2) curls
3) lunge walk with plate
4) same
5) row with block
6) iron cross
Round 3:
1) same 30/3
2) curls
3) squats 30/3 with plate
4) same
5) kettlebell swing
6) tricep extension
MARY: LBCs, flutterkicks, toy soldiers
ANNOUNCEMENTS: 9/11 stairclimb
COT: Know what you are worshipping; what you are idealizing and desiring. Is it worthy?
F3 The Capital 