Date: 2024-01-08
AO: acropolis
Q: Hightower
PAX: RedOktober, Doodles, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, stretches then fellowship lap to warm up.
THE THANG:
4 Stations: 1 exercise at each station and 1 group exercise, rotate until each PAX completes. PAX job between each station
Station 1: 10 burpees, PAX shuttle run 10, 20, 30
Station 2: 15 squat press, PAX (10) SSH in cadence
Station 3: 20 tri extension, PAX bearcrawl out 10, crawlbear back
Station 4: 25 curls, PAX (25) Merkins
Fellowship lap completes Round 1
Round 2, speed round
Station 1: 5 burpees, PAX shuttle run 5,10,15 yards
Station 2: 10 squat press, PAX (5) SSH in cadence
Station 3: 15 tri extension, PAX bearcrawl out 5, crawlbear back
Station 4: 20 curls, PAX (15) Merkins
MARY:
Ring of Fire, each PAX lead core exercise
ANNOUNCEMENTS:
2F Jan 11 at Dogwood Tavern, Falls Church
COT:
Thank you for continuing to post, come out in the cold dark Gloom. That’s what builds up our Willpower. Easy Button is to stay home, don’t get out of bed, don’t post. But that’s Not how we build, strengthen our Willpower. Continuing to make ourselves uncomfortable, pushing our limits, trying new things. That’s what helps us build up our Willpower.
F3 The Capital 