Date: 2024-05-06
AO: horizon-ao
Q: Classified
PAX: 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha FNGs: None
COUNT: 9
WARMUP: Little Bitty Arm Circles, Michael Phelps, Willie Mays Hays, Cherry Pickers, Down Dog, World Greatest, Up Dog
THE THANG: Kicked off by learning a bit about Jason Richards (Falcon) of AO Wet Willy in STL and why we worked out in his memory today. If you want to support Falcon’s family, https://givebutter.com/Richards. Full narrative shared by STL-Meramec below.
In-cadence 14 SSH. 026 Reps of:
Flying Squirrels
American Hammers
Lunges
Curls
One Lap
No Cheat Merkins
for 2 1/2 rounds.
MARY: Plank Saws
ANNOUNCEMENTS: None
COT: It is amazing that we come together and workout on behalf of someone we have never met. What a community we have. Also, nothing is promised and our number could be called at anytime. Live every day.
Tags: horizon-ao, 3 mile, Kodiak, Bellhop, SPINAL TAP, Brown Bag, Purple Rain, Magoo, Kombucha
F3 The Capital 