Date: 2025-10-17
AO: sparta
Q: Battleship
PAX: Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester FNGs: None
COUNT: 9
WARMUP: SSH, DD, WGS, Cobra Kai, WMH, Michael P., Arm Circles, Walking Lunges, High Knees, Butt Kickers, Karaoke’s
THE THANG:
Format: We do the exercises together. Do a set, run to goal line and back to next 10 yard line. Run at your own pace. Run pace is between a sprint and a jog.
Rep Scheme: 11 Reps of first exercise, followed by 0 of the second exercise. Next set 10 and 1, followed by 9 and 2….
Round 1: Burpees, Monkey Humpers (4-Count)
Round 2: Squat Jumps, Row-Boats (a.k.a. Atomic Sit-Ups)
MARY: None
ANNOUNCEMENTS: Grunt in Nov, Rolling Road Cleanup on Saturday (tomorrow).
COT: Getting older sucks, but keep coming out. I am encouraged by the more seasoned members of the group. Life is a fight to the death.
Tags: sparta, Ashe, Atlas, Crop Duster, Nano, Norm, Peanuts, Yard Sale, Fester
F3 The Capital 