Date: 2023-07-28
AO: horizon-ao
Q: Booking
PAX: Fish Fry, Defiance, Trifecta, Attache’, Kodiak, Magoo, sticks FNGs: None
COUNT: 8
WARMUP: SSH, Windmills, Cherrypickers, Michael Phelps, Imperial Walkers, Hill Billies THE THANG: Climb the ladder with a lap at the end of each set
5 burpees
5 burpees
10 merkins
5 burpees
10 merkins
15 OH Press
5 burpees
10 merkins
15 OH Press
20 curls
5 burpees
10 merkins
15 OH Press
20 curls
25 coupon squats
5 burpee
10 merkins
15 OH Press
20 Curls
25 coupon squats
30 big bois
Round robin each pax pick an exercise and rep count
Burpees, shoulder taps, OH claps, WW 1, Derkins, gas pumpers, penguin heel taps, coupon swings with alternating hand, low rows
MARY: LBC, Dirt dog, mule kicks, calf raises
ANNOUNCEMENTS: 9/11 stair climb, pre ruck
COT: Q just turned 50 and reflected on what the difference F3 has made on the many aspects of his life over past 2 years.
F3 The Capital 