horizon-ao Not Invited to the Birthday Party

Date: 2024-03-15
AO: horizon-ao
Q: 2 percent
PAX: vplaxico, Classified, Magoo, 3 mile, Disco, Kodiak, Yardbird, Attache’, Brown Bag, Vila, Old Bay FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Don Quixotes, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: QIC had a whole workout planned for the gang at the new turf field. But on the drive over he smelled a birthday party that he wasn’t invited to so he thought it best to pivot and bring a few friend with him.
Mosey’d to the Patriot and back with the following exercises sprinkled in along the way. All exercises were performed methodically with an emphasis on form over speed/reps:
Pull/Switch, Quality Merkins, Back Pedals, Quality Body Weight Squats, Alternating Shoulder Taps, Mountain Climbers, HBDMH’s (Happy Birthday Defiance Monkey Humpers), Australian Merkins, Break Dancers, Ricky Bobby, Backwards Walk Up the Hill, Single Legged Pogo’s up the stairs, Constipated Calf Raises

MARY: Nolan Ryan’s

ANNOUNCEMENTS: Bone-A-Thon 5/26, Kodiak Fire Pit 5/15

COT: Sometimes we need to slow down and focus more on the mechanics of running/exercising. As it is in all aspects of life, you will receive more benefit and show more progress (i.e. getting stronger or faster) when things are done correctly.

Tags: horizon-ao, vplaxico, Classified, Magoo, 3 mile, Disco, Kodiak, Yardbird, Attache’, Brown Bag, Vila, Old Bay