Date: 2025-12-12
AO: atlantis
Q: Bougie
PAX: Hammer, Hammerhead, Hubble, Teenager, True North, Smokey FNGs: None
COUNT: 7
WARMUP: mosey to DOT (led by #hammer), side straddle hop, Willie mays hays, root vegetable extractor (all in cadence)
THE THANG: 5 stations. 3 exercises per station. 2 rounds. Round 1 50 seconds on, 10 seconds off. Round 2 45 seconds on, 15 seconds off.
Station 1: 1/4 lb jump rope, merkins, inverted rows.
Station 2: 1/2 lb jump rope,sandbag step ups, kettlebell deadlift Station 3: 3/4 lb jump rope, sandbag curls, ruck plate tricep extension Station 4: 1 lb jump rope, merkins, band row
Station 5: 1 1/4 lb jump rope, banded squat, sandbag dead lift MARY: carry all the coupons back to #bougie’s car
ANNOUNCEMENTS: none (because the q forgot to ask!)
COT: Learning to do something isn’t about just picking it up and being good at it. It’s about being bad. For a really long time. And being okay with that. You have to get comfortable with that if you ever want to get better at something. And it’s never too late to pick up something new.
Tags: atlantis, Hammer, Hammerhead, Hubble, Teenager, True North, Smokey
F3 The Capital 