Date: 2025-01-09
AO: olympus
Q: Rambler
PAX: K-Pop, Atlas, Crop Duster, Nano, Rollingstone, Pop Fly, Sunny, Battleship FNGs: None
COUNT: 9
WARMUP: SSH, Arm Circles, clapping, down dog-donkey kick-cobra rotation
THE THANG: started with two groups. Bear crawl lineup at goal…push the medicine ball to the man in front via bear crawl and proceed to front of the line. Stopped at the 30s and 50 for exercise…flutters, plankjack, lbcs, toy soldier. At other end return with firemen line w medicine ball handoff. Ricky Bobby lap around field. Return to coupon. Bunny murder to 1st (and progressive) stair alignment up the field. At each interval leave your block, mosey to goal and perform directed exercise. Typically an ab exercise. At the end of the field grab your block and return for mary MARY: derkins, windshield wipers
ANNOUNCEMENTS: wreaths, arc
COT: started with a quick note that working on uneven spaces is important for ongoing strength development. Embrace the snowy/icy field. core message was discipline. Get on it…stay on it. Teach your kids best way to accomplish goals is through discipline. Find a way to increase your discipline this month.
Tags: olympus, K-Pop, Atlas, Crop Duster, Nano, Rollingstone, Pop Fly, Sunny, Battleship
F3 The Capital 