Date: 2025-11-04
AO: delphi
Q: Rambler
PAX: Nano, Toolbox, Pop Fly, Rocket, Peanuts, Battleship, Flapjack, Ashe, Atlas, PNX, Fargo FNGs: 1 Fargo
COUNT: 15
WARMUP: Don Q, Motivators, TT w reverse leg ext, cherry twist, WGS
THE THANG: 4 stations. 2 Timers. Timer 1 shuffle big Bertha from corner 2 corner. Return results in pax shift. timer 2 side shuffle rice bag toss for 80 yds. Station 3 incl 3 hims plank cinder block circle push, station 4. 6 rotating exercises off of timer 2 completion. KB swings, man maker, oh press, curls, ww3, bent over row MARY: 50 lbcs, 25 heels to heaven
ANNOUNCEMENTS: grunt Nov 8, taming Toxic Leaders Dec 4
COT: son turns 17. He’s watching. Parenting style from directing to coaching
Tags: delphi, Nano, Toolbox, Pop Fly, Rocket, Peanuts, Battleship, Flapjack, Ashe, Atlas, PNX, Fargo
F3 The Capital 