Date: 2024-12-17
AO: delphi
Q: Atlas
PAX: Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas
FNGs: None
COUNT: 6
WARMUP: Jaw movements; neck rotation; Stretching; SSH; Imperial squat walker; High knees
THE THANG:
We tried to build a Christmas trees with three main exercises: Hand release release merkin 5
Big boy sit up 10
Jungle boy squat “2 Spoon style” 15
Emon timer after every 90 seconds for three burpess
we started with 5 burpees
then Hand release release merkin (HRRM)5
run to the 20 yard line and perform the following
HRRM 5 + Big boy sit up(BBSU) 10
run back to the starting line and perform the following
HRRM 5 + BBSU 10 + Jungle boy squat 15
Rinse and repeat three times
Crunchy frog 20
bear crawl 20 yards
crunchy frog 20
crawl bear 20 yards
MARY: burpees(football style; flutter kicks
COT: As a men, how can we use selfdetermination and individual freedom to become better. In particular, as we planned and set goals for next year, what is that one or two things that we can improve on to become better leaders.
Tags: delphi, Nano, NOAA, Toolbox, Doodles, Rocketman, Atlas
F3 The Capital 