Date: 2024-08-23
AO: horizon-ao
Q: 3 mile
PAX: Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe FNGs: None
COUNT: 9
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch, fellowship lap THE THANG: Deck of Death
– Deck of cards divided between 4 corners of the field;
– Diamonds = hand release Merkins IC
– hearts = jump squats (if odd #), squat (if even)
– Spades = burpees
– Clubs = PAX choice of core workout, PAX got diabolical 🙂 – Transportation
– 7 of any card = PAX choice
– If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station – If 4,5,6 drawn, skip with high knees to next station
– If 7 8 drawn, karaoke to next station
– If 9, plank railroad to the 50
MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, softball
COT: i was recently let go from my job. The moment itself was painful, humiliating, etc but I’m seeing it as a gift – 1) i don’t have to deal with that toxicity anymore and 2) it’s a humanizing experience, it happens to many of us. It doesn’t say anything about who we are. 3) i’m learning to ask for help, which isn’t something that comes naturally. people, including F3 dudes, are happy to lend a hand.
Tags: horizon-ao, Disco, Classified, vplaxico, sticks, Magoo, Yardbird, Bellhop, Poe
F3 The Capital 