Date: 2024-07-12
AO: horizon-ao
Q: 2 percent
PAX: 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point FNGs: None
COUNT: 11
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Moroccan Night Clubs; Don Quixotes; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch
THE THANG: PAX alternated between 3 rounds of pull ups and the following audience participation exercises: Diamond Merkins w/ alternating leg/arm raises, Sissy Squats, Break Dancers, Turkish Get Ups, Alternating Should Taps
Dirty Hookups – plank position facing the wall, 1 -raise right hand to the wall. 2- left hand (horizontal plank), 3- right hand down, 4-left hand down
Mosey’d to the concrete blocks for 2 rounds of the following: One Legged Box Jumps w/ a 5 second hold, Derkins, Dips, Mike Tyson’s, Cliff Hanger Merkins
Back to the field for 2 rounds of the Evolution of Man – Swimmers on the goal line, Army Crawl to the 6, Bear Crawl to the 18, Sprint to the opposing goal line
MARY: V-ups, Figure 8’s, Alabama Prom Dates, Nolan Ryan’s
ANNOUNCEMENTS: 9/11 stair climb + overnight ruck, Ruck ‘n Float, raging kegger at Gherkin’s on 7/16
COT: Motivation is what gets you started. Habit is what keeps you going.
Tags: horizon-ao, 3 mile, SPINAL TAP, sticks, Yardbird, Sparky, Disco, Kodiak, Attache’, CableGuy, 12 Point
F3 The Capital 