Date: 2025-01-13
AO: acropolis
Q: Doodles
PAX: Battleship, Crop Duster, Rambler, Hightower, Atlas
FNGs: None
COUNT: 6
WARMUP: SSH, imperial walkers, hillbillies, arm circles, down dog, WGS, willy mays.
THE THANG: The original science backed 7-min workout you can do anywhere. It was written up in the Washington Post last week. It can be done anywhere. First round we did with timer and second round each pax moseyed 100 yds and back as the timer.
The 12 exercises in the 7-minute workout target all the body’s major muscle groups: 1. Jumping jacks (side straddle hops)
2. Push-up (upper body)
3. Abdominal crunch (core)
4. Step-up onto chair (total body)/ (we subed with Burpees)
5. Squat (lower body)
6. Triceps dip on chair (upper body)
7. Plank (core)
8. High https://www.webmd.com/pain-management/knee-pain/knee-pain-overview/running in place (total body) (we did Mtn. Climbers instead) 9. Lunge (lower body)
10. Push-up and rotation (upper body)
11. Side plank (core) (we did calf raises instead)
12. Wall sit (lower body)
MARY: each PAX called an exercise
ANNOUNCEMENTS: Ruck in March.
COT: Q remembered Peanuts father as some had attended the service yesterday. – Put being a father at the top of your list everyday and Carpe Diem.
The link to the 7-minute workout is here:
https://www.washingtonpost.com/wellness/interactive/2025/7-minute-workout-science-original/?itid=sr_1_d33f1c74-5876-43e7-a508-3622fd8b9575
Tags: acropolis, Battleship, Crop Duster, Rambler, Hightower, Atlas
F3 The Capital 