Date: 2024-09-30
AO: horizon-ao
Q: 3 mile
PAX: Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– Mosey to yorktown coliseum
1. Stops along the way, added an exercise at each stop: merkins, lunges, docks, monkey humpers – At coliseum
1. 3 sets Step ups, dips, split squats, derkins
MARY: flutter kicks, LBCs
ANNOUNCEMENTS: old rag, grunt
COT: thanks, help, wow. the 3 essential prayers. Thanks for F3 and these dudes. Help us … and help us be okay asking = for help (i’m working on this one). Wow – this life we get to live.
Tags: horizon-ao, Kodiak, Classified, SPINAL TAP, Attache’, sticks, Poe, Disco, Purple Rain, vplaxico
F3 The Capital 