Date: 2025-06-29
AO: olympus
Q: Atlas
PAX: Nano, Monk, Obadiah, Battleship, Doodles, Ashe, Atlas, Popeyes, Pop Fly, Toolbox, Peanuts FNGs: None
COUNT: 11
Warm-ups:
Smurf jack
On your six, stretch left, right, center
Flip over Cobra; get up leg wide open Willy may says
Stretch your hamstrings and calves
Angle grinder
The thang
We ran around the around and performed three exercises after every 100m 1st stop
Kraken burpees 5
Squat imperial walker: 10
Crunchy frog: 15
2nd stop
Maktar Ndiaye: 10
No surrender: 10
Side LBC 10 on each side
3rd stop
Worken/diamond merkin 15
Jump forward / backward
V_ups 15
Frisbee game during the second half of the beatdown
Announcement and prayer requests:
7/12 Park cleanup at Rolling Valley West Park. The event starts at 8:30am. 9/11 stair climb
Praying for pax who are going through difficult times.
COT: Don’t give up on your aspirations because of objections; trust your inner being and work your way up gradually.
Tags: olympus, Nano, Monk, Obadiah, Battleship, Doodles, Ashe, Atlas, Popeyes, Pop Fly, Toolbox, Peanuts
F3 The Capital 