DATE: 2023-04-07
AO: Sparta
Q: Hightower
PAX: Bluegrass, Monk, Nano, Zeus, Battleship
FNGs: None
COUNT: 6
WARMUP:
SSH, Imperial Walkers, WMH’s, Michael Phelps, Down Dog, to Cobra Kai. On goal line
High knee skips to 20 yards and back
Karaoke to 20 & back
Butt kickers to 20, high knees back
THE THANG:
6 stations: (15 count) dead lift sand bag, SSH, curl block, merkins, med ball slam, Good Morning Shuttle run: 20, 40, 60, then end zone
6 stations: battle rope pull sand bag, squat thrust med ball, merkins, press block, burpees, air squats Shuttle run: 50, then end zone
Battle rope pull: Do as I say, Not as I do
Each pax get 1 last pull, calls out group exercise
MARY:
Flutter kicks & Big Boy with twist
ANNOUNCEMENTS:
Kingstown soft launch: BlueGrass & Juneau- Mon & Weds
Murph Prep Mon’s at George Mason Fairfax
Shoutout for Nano stepping up as our new Nan’tan. Prayers for him and the new SLT guiding our region.
COT:
Pulling sandbag tough, but we all did it. It’s what we all need, Grit, toughness to make it through the dips in life. Then we get to celebrate the highs in life better. Keep pushing your toughness, your grit to be better fathers, brothers, son and leader to your family and community.
F3 The Capital 