DATE: 2023-01-05
AO: Olympus
Q: Juneau
PAX: Ashe, Rollingstone, Glee, Gadget, Zeus, Obadiah
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Little Baby Arm Circles, Cherry Pickers, Willy May Hays, Downward Dog, and Cobra Kai.
THE THANG:
-7 PAXs work as a team to run a lap around the track with four coupons (18 kg kettle bell, 10 kg plate, 15 kg plate, 25 lb kettle bell)
– Once complete conduct an arms exercise, ab exercise, leg exercise, and burpees. -rinse and repeat 4 times, last two times running backwards.
MARY: incorporated into the thang
ANNOUNCEMENTS: GrowRuck in March
COT: One of my words for the year is Joy. Finding Joy is not the same as finding happiness. Joy is contentment even in rough circumstances and is infectious. Be joyful always because you are apart of something greater than you, you have a greater purpose in life.
F3 The Capital 