Date: 2024-06-18
AO: atlantis
Q: Bratwurst
PAX: Sleepy Joe (F3 Cherokee), Deflator, Windtalker
FNGs: None
COUNT: 4
WARMUP: Opposing arm circles (both directions), twist bend and rotate, woodchoppers, arms across chest, arms behind head. THE THANG:
Mosied to the baseball field for merkins, wide merkind, arrowhead merkins.
Mosied up the road to a suitable cross walk for forward, side, and backward lunges. Closed this set out for air squats.
Started mosieing to the capitol building. Stopped at a bench on the way to do dips, urkins, box jumps, and derkins.
Mosied to the front of the capitol for some more stretching. Dynamic hurdles stretch, butterfly stretch, beauty queens, downward dog. Mosied around the entire capitol building then back to the AO.
COT: spoke about the importance of explaining to your children what your values are and why they are that way. I want to engender competence into my children (when I finally have that) and I encourage others to do the same.
Tags: atlantis, Sleepy Joe (F3 Cherokee), Deflator, Windtalker
F3 The Capital 