Date: 2024-06-28
AO: horizon-ao
Q: Kodiak
PAX: Sparky, Disco, Old Bay, vplaxico, Attache’, none
FNGs: 1 none
COUNT: 6
WARMUP: SSH, IW, MP, WMH, CP, DD, UD, World’s Greatest
THE THANG: After a fellow ship lap to the coupons, the PAX performed sets of most coupon exercises (20 reps each) with an emphasis on performing the exercise slowly and with good form. Most exercises were performed in cadence, including coupon squats, curls, shoulder press, upright row, etc. working legs, arms/shoulders and core. Every 2-3 sets, we ran to the other side of the field and back. MARY: bird dogs, body saw
ANNOUNCEMENTS: Ruck & float, concerts on July 10 and July 12.
COT: We took a moment of silence to listen to the birds. In 40 seconds, the merlin app identified a crow, red-eyed vireo, carolina wren, robin, blue jay. mockingbird, cardinal and song sparrow.
Tags: horizon-ao, Sparky, Disco, Old Bay, vplaxico, Attache’, none
F3 The Capital 