Station Work

Date: 2023-10-30
AO: acropolis
Q: Hightower
PAX: Obadiah, Battleship, Aldi, DataMac, FNG
FNGs: 2 DataMac, FNG
COUNT: 5
WARMUP:
SSH, WMH, Michael Phelps, Imperial Walkers, DownDog, CobraKai Followed by high knees, butt kickers, karaoke and fellowship jog.

THE THANG:
5 stations:
Round 1:
Station 1: 25# med ball curls
Station 2: bear crawl, Timer
Station 3: squat thrust 20# med ball on wall
Station 4: wall sit
Station 5: sand bag dead lift
Followed by Rickie Bobby around parking lot

Round 2:
Station 1: 25# med ball tricep extensions
Station 2: lunge walk up hill, timer
Station 3: sand bag squats
Station 4: Mike Tyson against wall
Station 5: 20# med ball side toss
Followed by Rickie Bobby around parking lot

Round 3:
Station 1: 25# med ball curls
Station 2: sprint up hill, timer
Station 3: hold low plank
Station 4: Balls against wall
Station 5: 20# med ball slam

MARY:
Ring of Fire lead by each PAX

ANNOUNCEMENTS:
Vets Day, Grunt

COT:
F3 more than just workout group! It’s more men’s leadership development group disguised as fitness group.