Date: 2025-11-12
AO: compound
Q: Hightower
PAX: Popeyes, Poe, Roddick, Skidoos, Corkscrew (F3 The Capital), citrus FNGs: None
COUNT: 7
WARMUP:
A few exercises then some dynamic stretching. Then fellowship jog in garage.
THE THANG:
Set up 7 stations
Station 1: pull ups or dead hang
Station 2: lap, timer
Station 3: wall sit
Station 4: med ball tricep extensions
Station 5: med ball curls
Station 6: merkins
Station 7: air squats
Reset core exercises
Then repeat for round 2 stations
Followed by fellowship laps around garage
MARY:
Ring of Fire core exercises
ANNOUNCEMENTS:
Book club Dec 4 at Ramblers house
Touch football Sat, Dec 6 Compound
COT:
Many fight anxiety and nervousness, me included. Quiet these thoughts for some meditation to refocus. Deep breath in for energy, hold, then blow out those bad thoughts, stress. Rinse and repeat for a few minutes.
Tags: compound, Popeyes, Poe, Roddick, Skidoos, Corkscrew (F3 The Capital), citrus
F3 The Capital 