Date: 2024-04-04
AO: olympus
Q: Nano
PAX: Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah FNGs: None
COUNT: 10
WARMUP: SSH, good mornings, cherry pickers, arm circles, WGSs
THE THANG: Four Stations
1. Run a lap
2. Burpees box jump pyramid. One PAX does a box jump while the rest do a burpees. Afternoon everyone does one, it increases to 2 jumps/burpees, and so on. 3. Murder bunny 25 yd and back, Blue Steals x10, curls x25.
4. Farmer carry 50 yd and back. Standing shrugs, and perfect merkins on the blocks. After one time through the stations:
1. 25 yd out and back sprint
2. 50 yd out and back
After round 2:
1. 75 yd
2. 100 yd
MARY: Big Boys, flutter kicks, LBCs
ANNOUNCEMENTS: April Monthly Challenge, April 20 adopt a highway, Murph Prep.
COT: Our lives are made up of a series of choices, some of which can put us in a bad situation. It’s important to learn from these challenges, but also learn to forgive ourselves and don’t dwell on them.
Tags: olympus, Peanuts, Poe, Doodles, Monk, Crop Duster, K-Pop, NOAA, YNAB, Obadiah
F3 The Capital 