Date: 2024-02-21
AO: apollo
Q: Bluegrass
PAX: Juneau, Nano
FNGs: None
COUNT: 3
WARMUP: 1 Lap, SSH, Arm circles, cherry pickers, leg stretch THE THANG:
Total reps but separated with runs to the 50 yard-line and back 50 cross over merkins (20/20/10)
45 squats with block (15/15/15)
40 SSH (4 count) – (jumping jacks)
35 Kettle Bell swings (20/15)
30 thrusters (15/15)
Football game:
Start at the goal line
One pax Punt, run to spot – do work out of kicker’s choice,
Pass from that spot, run to the ball – do work out of passer’s choice Kick from the spot – if field goal good, next person up, if not, 10 burpees Everyone gets to complete the challenge
MARY: 20 big boys
ANNOUNCEMENTS: 29 Feb 2F at Glory Days, 2 March CSUP workout (overnight CNX/starts around 4-5?)
COT: How do you eat an elephant? One bite at a time. Break down big tasks into small ones and get after it. Write things down and put it on a schedule to help sequence and prioritize. Military move or major project at work, don’t stress the overall task, focus on the small pieces as you go.
Tags: apollo, Juneau, Nano
F3 The Capital 