Date: 2025-05-05
AO: acropolis
Q: Obadiah
PAX: Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe
FNGs: None
COUNT: 7
WARMUP: arm circles, Michael Phelps, cherry pickers with a twist, WMHs, down dog, WGS
THE THANG: series of exercises with an emphasis on abs, obliques, and arms. Best be getting that dad beach body ready for the summer. PAX did four laps on the track and about 100 curls for the girls along with lots of dips, sit-ups and full body exercises. No burpees today MARY: incorporated into the beatdown
ANNOUNCEMENTS: murph, convergence, shirts
COT: change of place +change of pace = Change of Perspective. Don’t stew in your own biases and perspectives, rather force yourself out of your comfort zone to see all sides and dimensions of challenges and challenging people.
Tags: acropolis, Monk, Rambler, Peanuts, Hightower, Crop Duster, Ashe
F3 The Capital 