DATE: 2022-01-19
AO: Horizon-Ao
Q: Old Bay
PAX: 3 mile, Mayberry, Magoo, Mr. Hand, sticks, Brown Bag, vplaxico, Kodiak, Poe FNGs: None
COUNT: 10
NOT A PROFESSIONAL – MODIFY AS NECESSARY
WARM UP:
Side Straddle Hop
Little Bitty Arm Circles
Side Straddle Hop
Michael Phelps
Side Straddle Hop
NightClub
Side Straddle Hop
Downward Dog – Cobra
Side Straddle Hop
Hank Aaron
Side Straddle Hop
Cherry Pickers
The Thang:
Mosey to various points around the AO, Coupons & Ladders then run One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Setup’s
20 – Kettlebell Swings
Hill Sprint
10 – Carolina Dry Docks
20 – Big Boy Setup’s
15 – Kettlebell Swings
Two – school side
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Side Straddle Hop
Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
15 – Lion Kings
20 – Dips
Fellowship Run around parking lot
Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprints
‘
Mary:
Flutter Kicks
Protractor
Announcements:
This weekend – Wreath Cleanup at Arlington Cemetery – see Hightower post ARC – Feb 19th
Polar Bear Plunge – Feb 5th
COT: I used to dread F3 the night before, but now I look forward to it. I’ve had a pretty fair weather F3 existence, a light rain a few times, no big deal, so I was dreading winter workouts, but now that they’re here I find I’m really enjoying them (as long as I keep my hands warm). I Q’d my first ruck Sunday and had a great time at 15*
Embracing the suck, and most importantly doing it with PAX brothers, makes everything conquerable and achievable. THANKS!
F3 The Capital 