Date: 2024-08-03
AO: ao-eagles-nest
Q: Audit
PAX: Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel FNGs: None
COUNT: 19
Disclaimer:
I am a business professional not a fitness professional, these are all suggestions. Push yourself but know your limits and don’t hurt yourself.

5 core principles: Open to all men, free to all men, led in a rotating fashion, always held outdoors, ends with a circle of trust.

Thank you for being out there this morning men, you all make me better and keep me motivated!

Warm Up:
5 penalty burpees for core principles
Good Mornings
Abe Vigotas
Michael Phelps
Copperhead Merkins
Squnges
Bolt 45s
Motivators
Mosey go’s

The Thang:

The Perfect 10 – Olympians strive for a perfect 10 so we get to 10 the F3 way with 10-2-10s.
Mt Climbers / Derkins / Dips – 3 groups of 6 where 3 worked and others actively rested with either chair pose or SSH. Switch after each round. Rounds:10/8/6/4/2/4/6/8/10 – 10-2-10s.

11s on the hill – Squats / backpedal / Bonnie Blairs – plenty of moaning all around about backpedaling up a hill and then lunging…….. But hey, Olmpians have strong legs!

Relay race – cones spaced approx 20 yards apart – first man does 20 Mt Climbers then runs to next man who is holding plank, P1 does 5 burpees to pass baton then holds plank. Next man does 20 Mt Climbers then continues. Out and back relay.

Mary:
No time

Announcements:
August ABH challenge. FNG challenge to get guys to come and to lead. Check out 1st F for a video.

Trash pickup in two weeks.

Pickup a Q! Reach out for help or ideas as needed but step up to Q.

Checkout 1st F for that video!

COT:
Strat Dad – surgery
Wreck-it Ralph family – grieving process
Spike buddy – serious infection
@camel family – baby on the way
Kata (Jay) family – cancer surgery for wife

Tags: ao-eagles-nest, Spike, Wheelie, Blip, Squash (Donn Hines), Corn Stock (Garth), Greyhound, Dovetail, Broccoli, Wreck-it Ralph, Croak, Budget, Strat, Sandtrap, Wax On, Squishy, Power bait, Mr Mom, Camel