Date: 2024-04-03
AO: apollo
Q: Bluegrass
PAX: Juneau
FNGs: None
COUNT: 2
WARMUP: arm circles, squats, cherry pickers, WMH, legs…
THE THANG:
Tobata work out (45 on / 15 off)
Start with a lap
Do set of 5 arms, 5 legs, 5 abs exercises
Repeat 2 times
Arms
Merkins, arm clappers, Carolina dry docks, over head press, burpee Legs
Bonnie Blair’s, flutter kicks, squats, calf raises, alt lunges Abs
Big boys, penguins taps, LBC, plank, Freddy Mercury
MARY: included in above
ANNOUNCEMENTS: praise for friend’s dad who is healing after weeks of prayer. :pray:
Apollo’s last day is Wednesday April 24 which marks a year of posts at Hayfield secondary school. Come celebrate a great year! Juneau and Bluegrass on the Co-Q for the last dance.
COT: failure is the crucible which affords leaders a chance to grow. Don’t shy away from failure, as a leader own it, (pass praise/take blame) and apply lessons learned on the next thing.
Tags: apollo, Juneau
F3 The Capital 