Date: 2024-02-14
AO: compound
Q: Hightower
PAX: citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus FNGs: None
COUNT: 9
WARMUP:
Warmup exercises and stretching on field. Followed by fellowship jog around Mosaic into parking garage.
THE THANG:
Broke into 2 groups:
Rotating between stations and group jog through garage. Rinse & repeat until all stations complete. Station 1: Med ball squat, wall toss
Station 2: coupon bent rows
Station 3: Med ball slam
Station 4: bear crawl out, crawl bear back
Station 5: merkins, hold high plank
Group 1 jogs loop, Group 2 at station. Swap, Group 2 jog loop, Group 1 station. Rinse & repeat until all stations complete for both groups.
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
March 2 CSAUP, sign up!
COT:
Wise friend once reminded me: The older we get, Time is our biggest gift to our friends & family. Not money, not material things. It’s who we spend our time with most, that we get to create the most memories with.
7 years now with F3, I’ve spent a lot of time and created long lasting memories and friends with this group. My gratitude for each of you! Thank you for what you do for this group, for F3 and for me personally.
Tags: compound, citrus, Booking, Peanuts, Ashe, Popeyes, Poe, Big Bird & Catus
F3 The Capital 