Date: 2024-11-07
AO: olympus
Q: Hightower
PAX: Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA FNGs: None
COUNT: 9
WARMUP:
Burden of Leadership, PAX that carries the sledgehammer leads. HT led 1st round warm up’s and stretching, then lead jog to culdesac. Peanuts led 2nd round warm up’s & stretching, then led jog to to track.
K’Pop led last round warmups and stretching, then led group around the track & down to lower field. THE THANG:
Set up 9 stations, PAX rotating each.
Round 1
Station 1: shuttle run
Station 2: 50 yard bear crawl, Timer
Station 3: med ball squat wall toss
Station 4: med ball slams
Station 5: coupon curl
Station 6: Conan Sledgehammer swings
Station 7: tractor tire high jumps or step ups
Station 8: sledgehammer tractor tire
Station 9: merkins
Round 2, partner up, speed round
Station 1: tractor tire flips, 5ea group Timer
Station 2: double sledgehammer tractor tire
Station 3: squat, med ball toss back & forth
Station 4: med ball/coupon tricep extension
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
The Grunt this Sat, starts at 7am
No Olympus this Saturday
Rudy’s 2F: 11/21 at 6:30pm
Turkey Trot: 11/28 at 7am Olympus
COT:
Started new audio book, Die with Zero. Different philosophy from fiscally conservative family upbringing. Life is a sum of your experiences, your memories. More about acquiring experiences than financial gain. Use your money while you have health to create memories with people important in your lives. Can’t take money to our graves, use it while you can.
Reminds me that Time is our greatest asset, not money. Spend your valuable time with your loved ones, doing the things that bring you joy.
Tags: olympus, Po, Peanuts, Pop Fly, K-Pop, Ashe, Rambler, Toolbox, NOAA
F3 The Capital 