Date: 2024-04-19
AO: horizon-ao
Q: 3 mile
PAX: Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop FNGs: 2 Sparky, Bellhop
COUNT: 12
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Billy Madison – add 11 reps of exercise for each grade, accelerated high school, maybe GED?
– Grade K – SSH, 1 – merkins, 2 – squats, 3 – LBCs, 4 – calf raises, 5 – one legged deadlifts, 6 – j los, 7 – break dancers 8 jumps squats 9 burpees 10 Imp Walkers 11 monkey humpers 11 flutter kicks x 30 12 LBCs x 50 MARY: Flutter kicks
ANNOUNCEMENTS: lots
COT: my youngest turned 7. I never knew how much i wanted a daughter till she came out of the womb. She is maddening and amazing. We’re always trying to be our best selves for our kids. F3 helps. Thanks for coming out.
Tags: horizon-ao, Old Bay, Classified, Kodiak, Poe, sticks, Undertow, Disco, Attache’, Magoo, Sparky, Bellhop
F3 The Capital 