Date: 2024-02-16
AO: horizon-ao
Q: sticks
PAX: Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone FNGs: 1 Safety Cone
COUNT: 11
WARMUP: SSH, WMH, Dishwasher
THE THANG:
#### Circuit 1: Strength and Agility (10 minutes)
– Merkins (Push-ups): 20 on your count
– Squats: 25 on your count
– Mountain Climbers: 20 in cadence
– Lunges: 10 each leg on your count
– Repeat the circuit as many times as possible in 10 minutes.
#### Circuit 2: Cardio Blast (10 minutes)
– High Knees: 1 minute
– Butt Kickers: 1 minute
– Sprint 100 yards: Then jog back for recovery, repeat for the remaining time – Burpees: 1 minute, aim for as many as possible, rest as needed
#### Circuit 3: Leg Destroyer (10 minutes)
– Bulgarian Split Squats: 10 each leg on your count
– Box Jumps or Step-Ups: 15 on your count (find a stable surface) – Calf Raises: 30 on your count
– Wall Sit: Hold for 60 seconds
– Repeat the circuit as many times as possible in 10 minutes. MARY: Bird-Dogs, Box Cutters, Gas Pumpers, LBC’s
ANNOUNCEMENTS: CSAUP in March, Late start on 2/19
COT: When I do good I feel good, when I do bad I feel bad, and that’s my religion. – Abe Lincoln
Tags: horizon-ao, Gherkin, Mr Haand, 3 mile, Attache’, Fish Fry, Magoo, Kodiak, Undertow, Classified, Safety Cone
F3 The Capital 