Date: 2024-01-13
AO: thesandlot
Q: Hightower
PAX: Major Payne, Tim Leahy (Forceps), citrus, Kodiak, Boardwalk, Wallace, Defiance, Legacy FNGs: None
COUNT: 9
WARMUP:
7 for EC Ruck
Stretch & warm ups, followed by a couple laps of Rickey Bobby
THE THANG:
Pax stay together (4) Stations:
Station 1: 10 burpees, rest shuttle run 10, 20, 30
Station 2: 15 squat press, rest SSH
Station 3: 20 tri extension, rest bearcrawl out 10, crawlbear back
Station 4: 25 curls, rest Big Boy, WW II or Flutter kicks
Layup drill, jump shot, then split into (3) 3-man teams. 3 minute games, or 1st team to 2 points. Winning team stays on.
MARY:
Done at Station 4
ANNOUNCEMENTS:
Defiance becoming Site Q!
Burden Run coming Feb 10 hosted at Olympus, start of Lent season.
COT:
Recently watched interview with David Goggins, Willpower. We all have the same part in our brain, Anterior mid singular quartex. It’s like a tool, needs to be sharpened everyday, otherwise it won’t stay sharp. Doing uncomfortable things, pushing hard, stretches that part of your brain, which builds up your Willpower. Keep pushing hard Men!
F3 The Capital 