5 Man Stations

DATE: 2022-11-23
AO: Compound
Q: Hightower
PAX: Monk, Poe, Zeus, NAFTA, Nano
FNGs: None
COUNT: 6
WARMUP:
General warmups and stretching to knock off the chilly morning air. Then fellowship jog around the corner to parking deck.

THE THANG:
Set up 5 stations:
Station 1: 20 merkins (counter)
Station 2: Coupon deadlift
Station 3: coupon shoulder press
Station 4: med ball curls
Station 5: med ball tricep extension
After full rotation, up the stairs then jog around the block. Rinse & repeat for Round 2

Station 1: 20 merkins (counter)
Station 2: Coupon bent over rows
Station 3: coupon chest press
Station 4: med ball squat thrust
Station 5: med ball slams
After full rotation, up the stairs then jog around the block. Rinse & repeat for Round 4

MARY:
Ring of Fire Mary

ANNOUNCEMENTS:
Happy Thanksgiving.
Turkey Trot Thurs 8am Olympus: welcome friends & family
Holiday bowling, Weds, Dec 7 in Falls Church

COT:
So much to be thankful for! Take time to appreciate what your parents have done for you. Make sure our families don’t forget their sacrifices to give us these opportunities. Be sure our children don’t forget how fortunate they are. Happy Thanksgiving to all of our PAX!