Date: 2025-01-31
AO: sparta
Q: K-Pop , Rambler
PAX: NOAA, Nano, Atlas, Dunder, Doodles, Peanuts, Roddick, Obadiah FNGs: None
COUNT: 10
WARMUP: ssh, mericans, worlds Greatest, Squats, cherry pickers with a twist, wmh, fellowship lap THE THANG:
round 1
every 20 yards: 5x5x5 blockies,mericans,Squats with rifle carry for first 100 yards on way back 5x5x5 Squats with pause on block, curls, kettle ball swings
round 2
blockie chain to the 50
awful ab and glute exercises led by Rambler
round 3
alt with partner 1 runs to 100, opposite 20, 50, 20
partner 2
Squats, alt Lunges, Overhead claps, and something else
MARY: Lbcs with block, iron cross
ANNOUNCEMENTS: Arch, Super Bowl Squares, Ruck 0630 on Sunday
COT: Do your homework and handle the events going on in the world from a leaders perspectice
Tags: sparta, NOAA, Nano, Atlas, Dunder, Doodles, Peanuts, Roddick, Obadiah
F3 The Capital 