Date: 2023-08-22
AO: delphi
Q: Rocket
PAX: Flapjack, Hightower, Raider, K-Pop, Obadiah, Pop Fly, Nano, Ashe, Monk, Doodles, Walk-on, CURRY FNGs: None
COUNT: 13
WARMUP: The typical: SSHs, Michael Phelps, Willie Mays Hayes, Cherry Pickers, etc
THE THANG:
lunge 50 yards
broad jump 50 yards
Mosey back
“Suicides”
1 situp
run 10 yards
1 pushup
run back
2 situps
run 20 yards
2 pushups
run back
repeat until 10 rounds complete
we did that too fast, so we did suicides again, but in reverse (started with 10’s and 100 yard runs)
11’s
1 – squat
10 – overhead claps
2 – squats
9 – overhead claps
repeat until you do 10 squats and 1 overhead clap
MARY: some ab work followed by stretching
ANNOUNCEMENTS:
1. Social at Glory Days on Thursday, 7:30.
2. 9/11 Stair Climb
3. Monday beat downs. Woodson high school
4. Iron pax next month (Thursdays)
COT: Back to school time is both exciting and ridden with anxiety. Not just for your 2.0! All of the feelings are valid, for both parent and child. Remember those kids will pick up on your emotions and reactions. So try to stay positive where you can. Don’t shy away from seeking advice and encouraging your children to seek advice as well. Finally, seek outlets for any pent up stress (good start with F3!).
F3 The Capital 