Date: 2023-11-29
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Fish Fry, Kodiak, Magoo, Purple Rain, SPINAL TAP, sticks FNGs: None
COUNT: 9
WARMUP: Brazilian Soccer Dynamic warm-up – Ground scoop, walking groin stretch, LBAC, Carioca, headers, Yves poll, etc while circling field, THE THANG: School Tour Ladder:
Squats
Toe taps
Star jumps
Dips
Derkins
Shoulder Taps
Burpees
Lunge walk
MARY: Each One Choose One: Breakdancers, penguin crunches, Box cutters, bird dogs, froggers, etc. ANNOUNCEMENTS: bring nonperishable food Friday for Cross Fairfax Ramble.
COT: Take time for yourself and people you want to get right with this holiday season. Everyone has family and acquaintances going through ups and downs – some known, some unknown. Edit out or push into ‘24 the second-tier things, so you can enjoy and be present for your peeps now.
F3 The Capital 