Date: 2024-11-18
AO: acropolis
Q: Hightower
PAX: Atlas, NOAA, Peanuts, Rambler, Yard Sale, Crop Duster, Speedo (Brad Luring) FNGs: None
COUNT: 8
WARMUP:
Dynamic warmup and stretching to get the boys moving quickly.
THE THANG:
Fellowship jog around high school and middle school campus. Stop under HS canopy for station work, split PAX into 2 groups 1 group wall sit for recovery
(15) high knee step ups
Switch
(15) Derkins & wall sit
(15) dips and wall sit
Continue jog with Ricky Bobby to HS exit. Stopped for (15) burpees. Then continued Ricky Bobby to front entrance of MS. Repeat of station work
(15) high knee step ups & wall sit
(15) Derkins & wall sits
(15) dips & wall sits
Continue fellowship jog back to HS stadium parking lot. Finished off with (15) burpees.
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
2F Thurs night at Rudy’s in Alexandria
Turkey Trot at 7am on 11/28 at Olympus
Atlas mentioned his charity posted on Mumble Chatter on Slack
COT:
Moment of silence for intentions mentioned.
Tags: acropolis, Atlas, NOAA, Peanuts, Rambler, Yard Sale, Crop Duster, Speedo (Brad Luring)
F3 The Capital 