DATE: 2022-01-21
AO: Horizon-Ao
Q: Booking
PAX: Kodiak, Yardbird, sticks, Lazlo, Disco, Old Bay, Mr Haand, 3 mile, Poe FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Worlds Greatest Stretch, Down Dog, Cobra Kai
THE THANG: mosey around field to a 3 station rotation 20x each exercise run bw station 1 and 2, various moves bw stations 2 and 3 (duck walk, bear crawl, one leg hop, karaoke, back run, Frankensteins) run bw stations 3 and 1
Station 1- coupons
Overhead press
Upright row
Curls
Chest press
Squats
Atlas shrugs
Kettlebells
Station 2- chest
Merkins
Diamond merkins
Hand release merkins
Carolina dry docks
Shoulder taps
Toy soldiers
Station 3 abs
Big boys
LBC
WW1
Freddy Mercuries
Heels to heaven
Penguin toe taps
Another mosey around field and then 10 burpees OYÓ
MARY: flutter kicks, Nolan ryans, mule kicks, dirty dogs
ANNOUNCEMENTS: ARC coming up, Sunday rucks at social distance
COT: there are 3 solutions to every problem: accept it, change it, leave it: if you can’t accept it, change it, if you can’t change it, leave it. Put your energy into what you can control.
F3 The Capital 