Delphi

Date: 2026-07-07
AO: Delphi
Q: Rocket ,
PAX: Pop Fly, NOAA, Flea, Rocket, Atlas, Peanuts, Nano
FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, arm circles, WMH, cherry pickers, worlds greatest stretch

THE THANG:
– Min 0–4: Running Interval 1
– Jog into the neighborhood. Build a rhythm.
– Min 4–8: Station 1 – Toe Tap & calisthenics Ring
– How it works: Group does a calisthenics workout while 2 guys do rapid soccer ball toe-taps for 30 seconds. Pass the ball around until everyone gets a turn. – Min 8–12: Running Interval 2
– Move toward a grassy park patch or long sidewalk stretch.
– Min 12–17: Station 2 – Dribble Shuttle Relays
– How it works: Split into teams. Sprint-dribble 20 yards out and back. While you wait for your turn to dribble, you are doing continuous air squats or other calisthenics – Try to not get hurt
– Min 17–21: Running Interval 3
– Head toward the final turnaround point.
– Min 21–25: Station 3 – Hot Potato Circle for 3-5 minutes
– How it works: Stand in a wide circle passing across with 1–2 touches max. If anyone messes up a pass or trap, the whole group drops for 4 burpees (since that’s how many goals the US conceded). – Min 25–30: Final Run Interval
– Strong pace back to the starting point.

MARY: yes

ANNOUNCEMENTS: 9/11 stair climb, the Grunt (Veterans Day), a special event hosted by Nano (maybe) in August (probably), with food (perhaps), drinks (?), and friendly banter (definitely)

COT: remember people have different perspectives, needs, and reasons for doing things.