Date: 2025-06-24
AO: atlantis
Q: O’Captain
PAX: Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer FNGs: None
COUNT: 6
WARMUP:
Good mornings
Arm circles
Side straddle hops
Don Q
Cherry Picker…
THE THANG:
Rocky steps 2x
Mini rock warm up
Bus drivers
Overhead press
Spartacus
45 sec times 4 rounds
Stations
Dips
Carolina dry docks
Air squats
Lunges
Overhead press
Sprints
MARY:
Heel touches
Mt climbers
Gators
Bows and toes
ANNOUNCEMENTS:
COT:
Story about the joy and play that children bring to us….a reminder that with all the responsibilities and serious things that we have to handle as men to have time for play and being around young people…to stay connected to the freedom of play and the joy from being in the moment. Kids remind us we can’t take ourselves too seriously :).
Tags: atlantis, Furlough, Jonathan Wren, True North, Shredder_F3 Jeff City Mo, Homer
F3 The Capital 