Date: 2024-04-25
AO: olympus
Q: Hightower
PAX: Doodles, Ashe, Nano, Tool Time, NOAA, K-Pop, Po
FNGs: None
COUNT: 8
WARMUP:
Fellowship laps to warm up legs and body. Then transitioned to low lunge walk, to butt kickers, to high knees. Then stopping to continue to stretch out. Followed by another fellowship lap.
THE THANG:
Introduced the Spartan 300
200 Meters PAX choice: sprint, run, jog
10 burpees
20 big boy sit-ups
30 merkins
40 air squats
Total 300. Group knocked out (3) rounds, 900! Plus an extra 200 m sprint to end.
Suggestion for run, mantra:
If you’re in front, it pays to be a winner. You get more recovery, push it!
If you’re in the pack, try to catch the guy in front. Push your pace, it’s only 200 meters, we’ll get recovery. If you’re in the rear, don’t give up, catch your breath, push your pace next round.
MARY:
Quick round of Mary.
ANNOUNCEMENTS:
Boneathon Sun, May 26
Murph Challenge Mon, May 26
The Capital Anniversary Sat, June 1
COT:
Shared the local success story of Kara Lawson. Grew up in Alexandria, went to WSHS, inducted into their Hall of Fame, women’s basketball. Played for legendary coach Pat Summit at Tennessee, then WNBA, represented team USA, has been a champion her whole life.
Currently is the women’s basketball coach at Duke. Summer of 2022 her team talk went viral, Handle Hard Better. So many life lessons for us men, fathers, leaders to our family and community. https://youtu.be/oDzfZOfNki4?si=8fKITD_Clt-wVL3R
Tags: olympus, Doodles, Ashe, Nano, Tool Time, NOAA, K-Pop, Po
F3 The Capital 