DATE: 2021-06-07
AO: Horizon-Ao
Q: Brown Bag
PAX: sticks, Kodiak, Mayberry
FNGs: Attaché
COUNT: 5
WARMUP: SSH; Don Quixote; Cherry Picker; Willy Mays Hayes; LBAC; Downdog/Cobra; Mosey
THE THANG: (1) Sprint from midfield line to end line and back 8x EMOM; (2) Mosey to Discovery entrance and do 5 stations with timer doing bearcrawl/run and karaoke/run while the remaining PAX did dips, derkins, step-ups and Aussie pull-ups, which we cycled through three times each; (3) Mosey back to field and do ascending and descending burpee/lateral hop in 1/4 ratio going up to 5 and back down MARY: Superman x10; LBC x47
ANNOUNCEMENTS: N/A
COT: PAX did one minute of breathing/listening to Brood X. Message was to encourage PAX to look back from time-to-time and see what’s working and make adjustments and not to be afraid to put into practice things you see others doing. YHC also noted on his birthday that most of his best weekdays start with an F3 workout.
F3 The Capital 