f3thecapital-news Creating Balance

Date: 2024-05-13
AO: f3thecapital-news
Q: Booking
PAX: Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Cherry pickers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai THE THANG:
Started with 4 corners:
10 mountain climbers—mosey to next corner
10 mountain climbers/ 20 merkins—moesy to next corner
10 mountain climbers/ 20 merkins/ 30 big bois–mosey to next corner 10 mountain climbers/ 20 merkins/ 30 big bois/ 40 squats

Mosey to parking lot- Lt Dan’s from cross walk to cross walk

Mosey to amphitheater
20 dips/ 20 step ups (2 rounds of each)

Mosey to baskeball court- line up on sideline (2 rounds of each) 10 merkins–bear crawl to sideline 10 copperhead squats- bear crawl back 10 merkins–lunge walk to side 10 copperhead squats-lunge walk back

Mosey to field- line up on goal line
20 plank jacks–backwards jog to opposite goal line 20 shoulder taps–sprint back to start

20 calf raises–backwards jog to opposite goal line 20 Freddy mercuries—sprint back to start

20 air presses–backward jog to opposite goal line 20 WWI sit-ups—sprint back to goal line

600 total yards of backwards jog/ sprint

MARY: LBC/ Flutter Kicks/ Dirty Dog/ Donkey Kicks/ Toy Soldiers
ANNOUNCEMENTS: Bone-a-thon/ Murph/ Convergence all coming up in the next few weeks!
COT: Creating balance in life is a like a 3-legged stool- each pillar needs to be in equal balance for the stool to properly function. Consider what your 3 pillars are in life to create that balance. Family/ Work/ Personal Care In health: Exercise/ Diet/ Rest Look to create the balance that works for you don’t just seek it out…proactively create it!

Tags: f3thecapital-news, Bone, Wedding Singer, citrus, SAAS, Shake ‘N’ Bake, Short Rib, bogey, CableGuy, Hobbyhorse, Pilsbury, Hops