Date: 2025-07-31
AO: thehighlands
Q: LTD
PAX: Hammer, Flat Tire, Malware, LTD, Jag
FNGs: None
COUNT: 5
WARMUP: Each Pax selects a warmup: side straddle hop, Don Quixote, root vegetable extractor, merkin, overheard press
THE THANG: Grab a rock and bring it to the corner of the soccer field. Execute 4-station circuit using the corners of the field. Perform each station until the whistle blows
Alternate stations from upper body to lower body, again using a potluck approach – Dips, The Prudential, Diamond Merkins, Pick up the Rock and Press Overhead, No Surrender, Protractor (X2), Jump Squat. . Movements between the circuits varied from sprint, to bear crawl, to skip, to jog backwards.
Mosey to the basketball court for a game of 3-on-2 Burpee basketball. Air ball equals five Navy SEAL Burpees and a turnover. Miss with contact, equals five regular Burpee’s and a turnover. Warning – Malware and Flat Tire both have game! MARY: Flutter kicks, LBC, Bicycles, Dying Cockroach, Plank
ANNOUNCEMENTS: please enter your emergency contact info into Slack, and/or wear it (e.g., wristband); 9/11 stair climb coming up
COT: today is national whistleblower day. We talked about when Jesus cleared the temple that had been converted into a marketplace. Be brave in speaking up about wrongdoing. Do it with a heart towards reconciliation, not condemnation.
Tags: thehighlands, Hammer, Flat Tire, Malware, LTD, Jag
F3 The Capital 