DATE: 2022-01-17
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Magoo, Disco, Undertow
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, michael phelps, imperial walkers cherry pickers, WMH, fellowship lap THE THANG:
Q modified exercises to avoid 2” of slush on the field
3 Rounds of coupon fun …
Round 1: 50 reps
* to encourage teamwork and all PAX contributing …
first PAX done ends the set, no PAX can finish first 2x in a row – coupon Swings
– OH thrusts
– curls
– merkins (hands on block)
– lunges
– squats
Mosey to/for 20 yard line with coupon
Round 2: repeat with 40 reps; Round 3: repeat with 30 reps
MARY/Ring of Fire, Calf raises; penguin crunches, monkey humpers ANNOUNCEMENTS: grunt,
COT: On MLK day, YHC cited the courage MLK displayed in the face of danger to fight what he believed. Though we haven’t been called to fight in the same way, we all face challenges and opportunities to be courageous
ANNOUNCEMENTS:
COT:
F3 The Capital 