Date: 2024-04-05
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe FNGs: None
COUNT: 11
WARMUP: SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, THE THANG:
Tabata (25 seconds on; 10 seconds off; 8 rounds each exercise, mosey ½ field and back); with a dope 80s soundtrack playing (except for the 8 ½ minute version of white wedding, that was just too much) – 7 Exercises 8 x then mosey (5-6 mins) to goal line and back 1. Squats, cinder blocks
2. Chest press
3. Flutter kicks (hold coupon)
4. Burpees / blockers alternate
5. Kb swings
ANNOUNCEMENTS: yes.
COT: minute of silent reflection. the week after Spring Break is a tough transition; having F3 makes it suck less. Thanks for coming out.
Tags: horizon-ao, Magoo, Fish Fry, Old Bay, Classified, sticks, Kodiak, Disco, 2 percent, Brown Bag, Poe
F3 The Capital 