Date: 2024-11-01
AO: horizon-ao
Q: Classified
PAX: sticks, Kodiak, 3 mile, Attache’, Poe
FNGs: None
COUNT: 6
WARMUP: Side Straddle Hop, Little Bitty Arms Circles, Windmills, Down Dog, Up Dog, World’s Greatest, Calf Raises, Toe Raises
THE THANG: Mosey to Coupons. Partner Up. 1 PAX carries both coupons the length of the pitch, partner runs ladders/gassers to end line and back to partner. Partner 1 reaches opposite end line. Switch roles back the other way. Shoulder Press, Bent Over Rows, Burpees, Merkins, Coupon Swings, Swimmers, Flutter Kicks, Single Leg Deadlifts, Squats, and then repeat the partnered carry and ladder runs. Did this 3 times. Closed with exercises for the girls – dips and curls. MARY: Pencil Pushers, Can Openers, Plank to Down Dog
ANNOUNCEMENTS:
COT: We are important and a vital part of our families and communities. Yeah we mess up, but our presence and the times we get things right are huge. Keep showing up.
Tags: horizon-ao, sticks, Kodiak, 3 mile, Attache’, Poe
F3 The Capital 