Date: 2024-09-09
AO: hamilton
Q: Hobbyhorse
PAX: Legacy, Flat Tire
FNGs: None
COUNT: 3
WARMUP: ssh, iw, hb, rve, wmh, Phelps, dd, great stretch
THE THANG: jog to hill. 10x runs up hill with intermittent exercises after every-other-hill. Back to field for 7-14-21-28 work on the corners. For long leg of rectangle, high skips; for short leg, backwards run. Corner 1. Box cutters and no surrender. Corner 2. Squat jumps and merkins. Corner 3. WW2, flutters. Corner 4. Seal clap overhead clap etc. MARY: hammer, flutter with arms up, heal taps, dog, donkey, Nolan ANNOUNCEMENTS: 9-11 and other social activities
COT: showing up is doing your part! Im thankful for others who show up.
Tags: hamilton, Legacy, Flat Tire
F3 The Capital 