Date: 2025-08-04
AO: acropolis
Q: Hightower
PAX: Doodles, Atlas, Norm
FNGs: None
COUNT: 4
WARMUP:
Moving & stretching, then fellowship jog to tennis courts.
THE THANG:
Set up 4-corners on tennis courts, 7 courts wide
2 man teams
Start with med ball, do exercise, then bear crawl across court, then sprint to opposite side (7-courts).
Round 1:
25# med ball: 20 curls
20# med ball: 20 tricep extensions
2 rounds at each station.
Round 2:
25# med ball: 10 squat, med ball wall toss
20# med ball: 10 overhead slam
2 rounds at each station.
Partner bear crawl with med ball back to center court.
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
Prayers for guys leaving to Cameroon this week.
Sept 11 stair climb
2F: Thurs, 8/21 HT’s back patio
COT:
Moment of silence to quiet our thoughts spinning in our head. Great way to start the week off!
Tags: acropolis, Doodles, Atlas, Norm
F3 The Capital 