Date: 2024-10-17
AO: olympus
Q: Hightower
PAX: Nano, Pop Fly, K-Pop, Rambler, Peanuts, Rollingstone, Monk, Sunny, Obadiah, Blue Steel, NOAA, Toolbox FNGs: None
COUNT: 13
WARMUP:
Started with slow walking lunges, into air squats. Then started fellowship jog to front of LBSS. Stopping for more stretching. Then continuing fellowship jog around LBSS. Stop in the back, transition to Frankenstein walk, then Karaoke shuffle. Then continue jog to culdesac to start Main Event. THE THANG:
Split the group into 2 teams, lined up into stations.
Station 1: air squats to of the hill
Station 2: sprints up the hill
Station 3: burpees
Station 4: coupon curls
Station 5: merkins
Station 6: SSH
Start when sprinter gets to top of hill, then that man jogs down the hill to replace SSH. Then each man moves forward 1 station. Rinse & Repeat for 3 rounds
Followed by fellowship recovery jog up the hill, around the track, down the stairs back to culdesac. MARY:
Flutter kicks, penguin taps to LBC’s
ANNOUNCEMENTS:
The Grunt 11/9
COT:
Be aware of cascading dominos, people struggling in life. Insert yourself to stop the next domino from falling, be present & get involved.
Tags: olympus, Nano, Pop Fly, K-Pop, Rambler, Peanuts, Rollingstone, Monk, Sunny, Obadiah, Blue Steel, NOAA, Toolbox
F3 The Capital 