Date: 2023-10-20
AO: thefarm
Q: Firehead
PAX: Firehead, Gekko (Keith Capp), Infinity, Squatter, Kaboom FNGs: None
COUNT: 5
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey around the fields
THE THANG:
Sprint
Tabata Squats 8x
Tabata Merks 6x
Mosey Back
Tabata Bonnie Blairs 6x
Tabata Shoulder Dips 6x
Mosey
Tabata SSH 8x
Tabata American Hammer 8x
Mosey Back
MARY:
LBC, Penguin Crunches, Leg Raises, Flutter Kicks, Plank, Nolan Ryans
ANNOUNCEMENTS:
Road clean up will start at normal meeting spot on Saturday Oct 28th at 7:30am. Should end approximately 9am.
COT:
Loosely based on Missionality from #qsource:
Definitely seek opportunities to get out of comfort zone to stretch. However, be aware of your areas of high impact and foster that growth first as that is where you can influence and lead others.
F3 The Capital 