Date: 2024-02-23
AO: horizon-ao
Q: Poe
PAX: 3 mile, sticks, Classified, Old Bay, Mr Haand, Gherkin, Disco, Fish Fry, Spokes, Lazlo, Attache’, Magoo, Jenner, Safety Cone FNGs: None
COUNT: 15
WARMUP: SSH, LBAC, Michael Phelps, IW, Cherry Pickers, WMH, Down Dog, WGS, Mosey one parking lot lap
THE THANG: Tabata stations 20 seconds work, 10 seconds rest x 4 minutes = 8 rounds. Stations were curls (35 lb coupons), merkins, squats, mountain climbers, big boy situps
Sprint halfway up the lot, mosey rest of lap, sprint full length of lot, mosey rest of lap, spring halfway up the lot, mosey rest of lap, sprint full length of lot, mosey rest of lap
Return to stations for 10 count each station
MARY: flutter kicks, LBCs, side plank dips, something else I can’t remember
ANNOUNCEMENTS: Cloverleaf, welcome back Jenner
COT: went skiing with my 2.0 last weekend, at top of lift was high-to terrain that he wanted me to join him on…it definitely looked sketchy so I wasn’t gonna go…then a woman about my age walked past me and I asked her if she’d done it before and she said no but if the kids up ahead could do it then so could she. I immediately followed my son up onto the trail…had to stop and rest 2-3 times along the way but the difficult trek was worth it. Generally good to try hard things you don’t have a 100% chance of completing.
Tags: horizon-ao, 3 mile, sticks, Classified, Old Bay, Mr Haand, Gherkin, Disco, Fish Fry, Spokes, Lazlo, Attache’, Magoo, Jenner, Safety Cone
F3 The Capital 