Date: 2025-03-03
AO: acropolis
Q: Hightower
PAX: Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA FNGs: None
COUNT: 7
WARMUP:
Warm up exercises, followed by stretching
THE THANG:
Jog up to front courtyard of HS. Set up 7 stations
Station 1: med ball slam 10x, timer
Station 2: squat over bench
Station 3: incline Merkin
Station 4: med ball curls
Station 5: high knee step-ups
Station 6: decline Merkin
Station 7: dips
Bear crawl between each station.
Lap around parking lot between rounds 1 & 2.
Ricky Bobby back passing med balls.
MARY:
Flutter kicks, LBC’s, Ankle taps, Pickle pounders
ANNOUNCEMENTS:
Street cleaning Saturday, April 5 starts at 7am
Book club March 18
Rambler hike April 25 wknd
COT:
Deep breaths in & out, quiet meditation for 2 mins. Calm your thoughts before making important decisions.
Tags: acropolis, Rambler, Doodles, Battleship, Peanuts, Blue Steel, NOAA
F3 The Capital 