DATE: 2023-01-27
AO: Horizon-Ao
Q: sticks
PAX: Poe, Jag, 3 mile, Mr Haand, willis, Undertow, Yardbird, Brown Bag FNGs: attache
COUNT: 10
WARMUP: Fellowship lap, ssh, don quixotes
THE THANG:
Flip a coin, Heads is the first exercise, Tails is the last exercise (lots of heads coin flips this morning) One lap / 20 burpees
100 mercans / 100 seal claps
60 second Bonnie Blair’s / 60 second sshs
One lap / sprint back and forth
100 LBC’s / 100 seal claps
30 chicken peckers / 30 American twists
2 minute wall sit / 2 minute plank
60 second burpees / 60 second mountain climbers
Bear crawl under bike rings / 50 step ups
Run up and down stairs 5 times / run around parking lot twice 100 squats / 100 calf raises
10 sets of 1 burpee / 10 sets of 1 jackknifes
2 laps / 2 bear crawls to the 18 and back
Ring of Fire / Jog to midfield and back
MARY: LBC’s, American Hammers, Jackknives
ANNOUNCEMENTS: Super Bowl picks, GrowRuck, coffee
COT: Skill or Luck? Both?
F3 The Capital 