DATE: 2023-04-14
AO: Sparta
Q: Zeus
PAX: Lightyear, K-Pop, Bluegrass, Pop Fly, Hightower, Monk, Doodles, Peanuts, Battleship FNGs: Hello Kitty DR from NC
COUNT: 11
WARMUP: SSH, Cherry Pickers, Rockets, Mosey around School
THE THANG: Partner up for 9 stations. Hot style 30 seconds work 15 seconds recovery. Exercises-
1 Bent over pick up weight (25 pounds) and put back down
2 Step ups on bench
3 Coupon curls
4 Iron Cross w/ 10 pounds DB’s into a squat
5 Merkins
6 Standing Highness w/ arms raised
7 Mt. Climbers
8 Burpees
Mosey around track and repeat station workout
51 Burpees as a group for Hightower
MARY: BIGG Boyz, Freddy Mercury’s, Pickle pointers
ANNOUNCEMENTS: Murph prep, Congratulations to Lightyear on becoming Lieutenant Colonel.
COT:
On going lesson reminder from GTE King builders, “In order to be a good leader you must be a good follower.” Sometimes when leading a Q it’s tough to bring others into your world. You’re excited about your workout routine you put together but you find it to be a struggle to execute because everyone’s not onboard. But you push through anyway and others began to see your vision and get excited with you and it works out. On your sweaty ride home you’re smiling because it all came together. With that being said I’d like to thank Hightower for his hard work and dedication to F3. Especially for your term as the Nantan. You took a lot of time away from your family and personal life herding us cats. That is precious time you will not get back. For your sacrifice we say thank you.
F3 The Capital 