Date: 2023-12-08
AO: horizon-ao
Q: sticks
PAX: Classified, Poe, Disco, Attache’, Magoo, Kodiak
FNGs: None
COUNT: 7
WARMUP: SSH, Don Quixote, Arm circles, IW, stretching
THE THANG:
Set 1
– 20 Burpees
– 40 Air Squats
– 40 Monkey Humpers
Set 2 x 2
– 25 Merkins (push-ups)
– 30 Dips
– 40 Lunges
Set 3
Bear Crawl / Crawl Bear
Backwards run up the hill
Set 4 – AMRAP 5 minutes
10 jump squats
20 mountain climbers
run across the field
MARY: Nolan Ryans, Big Boys, box cutters
ANNOUNCEMENTS:
Punch Bowl Social next Thursday
COT: Music brings on nostalgia and it’s nice to reflect back and remember the good ol days.
F3 The Capital 