Date: 2024-11-01
AO: sparta
Q: Atlas
PAX: Nano, Peanuts, K-Pop, Megatron, Ashe, Pop Fly, Monk, Atlas, none FNGs: 1 none
COUNT: 8
Warmups:
Stretching
Michael Phelps
High Knees
The Thang:
We have used the north, south, east and west sides of the football field. In the center of the field, we perform 10 burpees each time.
North South East West; 4 exercises, 25 reps, 4 modes of transportation; 10 burpees
10 burpees and duck walk to north pole
North station: Jungle boy squat 2 spoons styles
duck walk to center of the field
10 burpees Duck walk reverse to South station
South station: Angle Griner 25 reps
Reverse duck walk to headquarters
Complete one lap run then start on the west side
10 burpees zombie walk to west station
West : Deeps
zombie walk back to headquarters
10 Burpees backward zombie walk
Derkin
backward zombie walk
Complete one lap run then start on the North station
MARY: V-Ups; Glides
ANNOUNCEMENTS:
COT: Make purposeful and efficient holiday choices
Tags: sparta, Nano, Peanuts, K-Pop, Megatron, Ashe, Pop Fly, Monk, Atlas, none
F3 The Capital 