DATE: 2022-12-19
AO: Horizon-Ao
Q: Booking
PAX: 3 mile, Median
FNGs: Kombucha
COUNT: 4
WARMUP: SSH, Windmills, Cherrypickers, Imperial Walkers, Michael Phelps, Down Dog, Worlds Greatest Stretch, Kobra Kai
THE THANG: Partner Up for the following:
Partner 1: 10 merkins, Partner 2 Lunge walk towards opposite goal line. Switch until you reach opposite goal line.
Mosey to coupons for Dora:
Partner 1 run to mid field
Partner 2 execute the following
Switch
Round 1:
200 Curls
150 Coupon Squats
100 Low Rows
Round 2:
150 Overhead Press
150 Chest Press
150 Leg lifts over coupon (Single Count)
MARY: Flutters, LBC, Toy Soldiers, Dirty Dogs, Mule Kicks
ANNOUNCEMENTS: None
COT: Bring your mind back to how blessed you are. There is always something to be grateful for starting with your ability and motivation to come out into the gloom and improve your mind and body!
F3 The Capital 