DATE: 2022-12-16
AO: Horizon-Ao
Q: Fish Fry
PAX: Yardbird, Disco, Kodiak, 3 mile
FNGs: None
COUNT: 5
WARMUP: Imperial walkers, air presses, michael phelps, SSH, abe vagoda’s, willie mays hayes THE THANG:
Moving around a circle of cones festively decorated with Christmas lights, including a gigantic wad of tangled lights, we did the following exercises in 12 days of Christmas fashion.
12 toy soldiers in cadence
11 man makers or burpees
10 box jumps
9 bent over rows
8 dairy maids in cadence
7 curls
6 foot release squats
5 Around the worlds
4 Dips
3 Silver bell swings
Backward run to the 18 and return
1 Squat thruster
MARY: LBCs, shoulder slides, supermans with handcuffs to stretch out those shoulders ANNOUNCEMENTS: GTE35
COT: Thankful for the gift of being able to work out with F3 this year. We aren’t guaranteed health, and we don’t know when we will have to stop due to injury, work, or something else. Every workout is a gift and I am thankful for it.
F3 The Capital 