Date: 2025-02-12
AO: compound
Q: Rambler
PAX: Hightower, Atlas, Yardbird
FNGs: None
COUNT: 4
WARMUP: mosey with block, Motivator/5, WMH, DD, kneeling pose, WGS, mountain climber, Jax, merkin
THE THANG: man makers w. Block. 1 pax runs w block to top of garage while others build. Continue rotation until all blocks up top. Return w all blocks. Next from station 1 pax runs with block to end of garage. Rotate each pax. While the runner is out complete a series of exercises including oh press, KB swings, curls, chest press, rotating block around waist, flutters w block press, etc. Third round is back to wall building and rotation of man makers and a timer returning to top of garage. All return with blocks for Mary. MARY: LBCs, table top leg stretch, childs pose, embryo pose ANNOUNCEMENTS: toys, arc, AT hike
COT: ton of uncertainty and unclear way ahead in the federal market for fed civ, military and contractors. Tough to be a leader during such a unique and unprecedented time. Know you have family, faith, and this group as support to pass through the test. I am fortunate to have F3 as a source of strength.
Tags: compound, Hightower, Atlas, Yardbird
F3 The Capital 