Date: 2025-09-29
AO: hamilton
Q: Booking
PAX: Hobbyhorse, Sloop, Goldfish
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HB, MP, RVE, WMH, DD, WGS, CK
THE THANG: fellowship lap followed by 4 stations marked by cones each with a dice as follows: Station 1- coupons
Station 2- body weight
Station 3- arms
Station 4- abs
Each PAX took a rotation around the diamond, rolling the dice and leading the corresponding exercise as marked on the cone. 6 was rollers choice. Roller determine mode of transportation between the cones. Each exercise was 25 reps. 4 full rounds with a lightening round of 15 reps for round 5. MARY: flutter kicks, LBC, penguin crunches, dirty dog, donkey kicks ANNOUNCEMENTS: The Grunt coming up in November
COT: God grant me the serenity to accept the things I can not change, the courage to change the things I can and the wisdom to know the difference,
Tags: hamilton, Hobbyhorse, Sloop, Goldfish
F3 The Capital 