Date: 2025-11-19
AO: compound
Q: Rambler
PAX: citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, CP, TT w. Reverse Leg Stretch, WGS, WMH
THE THANG: 4 Stations. S1. Timer. Run corner to corner of field with 40+lbs bag. At return we transition stations. S2. Secondary timer. Bag toss – sideways bag toss for 40 yards and back – at return station 3 transitions exercises. S3. Transition between OH Press, Carolina DD, Curls, Bent Over Row, WW3, Incline Merkin, Toy Soldier Incline. S4. Block Rotation between 3 PAX. MARY: LBCs, Heels2Heaven, Flutters
ANNOUNCEMENTS: Dec 4 Author Host @ Ramblers – 7PM. Dec 6 – some football thing with alot of confusing logistics and data that resulted in additional confusion.
COT: Don’t let the old man in. As we approach the holiday season – important to keep an open heart / open mind and playful attitude. As we get older – it’s easier to let the patience levels go down and let the old man perspective take over. Go into the holiday with joy and a playful spirit. It has a higher chance of bringing you great spirit and your family as well.
Tags: compound, citrus, Hightower, Corkscrew (F3 The Capital), Skidoos, Poe, Doodles, Sunny, Monte Karlo
F3 The Capital 