Date: 2025-06-18
AO: compound
Q: Cactus
PAX: Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny
FNGs: None
COUNT: 12?
WARMUP: general stretching and then fellowship run to compound garage
THE THANG: multi-station exercises. the timer runs from end of station 12 to station 1 resulting in the reset. station 1 – wall sit, station 2 – roller board push, station 3 – ropes, station 4 – squats, station 5 – squats, station 6 – crab walk, station 7 – ww2, station 8 – curls, station 9 – oh press, station 10 – tbd, station 11 – flys, station 12 – burpees MARY: flutter kicks
ANNOUNCEMENTS: kpop farewell, ruck-float (jul 26)
COT: managing anger
Tags: compound, Poe, Popeyes, citrus, Doodles, Rambler, Skidoos, Sunny
F3 The Capital 