Date: 2024-10-11
AO: horizon-ao
Q: 3 mile
PAX: Poe, Disco, 2 percent, citrus, Attache’, Brown Bag, Gherkin FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO Fellowship lap
THE THANG:
Round 1: Run for 1 minute at a moderate pace (100 yards and back), – 10 merkins
– 15 air squats
– 10 burpees.
– Repeat 2x.
Round 2:
– Fellowship lap,
– 15 lunges (alternating legs)
– 10 plank jacks (plank position, jumping feet wide and back), 30 LBCs. – Repeat twice ; fellowship lap
Round 3:
– Evolution of man down the field
– 10 jump squats
– 15 freddy mercuries
– 8 burpees.
– 2x, fellowship lap
Round 4:
– Shuffle to midfield and back
– 20 mountain climbers
– 16 single leg deadlifts
– 10 Russian twists (seated core rotation)
Round 5:
– 30 calf raises
– 15 merkins.
– Nolan Ryans
ANNOUNCEMENTS: grunt
COT: say the thing. if you need to say some thing, say it. it’ll come out one way or another, best to say while you can and with heart.
Tags: horizon-ao, Poe, Disco, 2 percent, citrus, Attache’, Brown Bag, Gherkin
F3 The Capital 