Date: 2024-11-18
AO: horizon-ao
Q: 3 mile
PAX: Poe, Kodiak, Purple Rain, sticks, Attache’, SPINAL TAP, vplaxico FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, 30 seconds OYO THE THANG:
– 12s with coupons; carry to 18 and back
– Round 1 – Merkins + mtn climbers
– 2: thrusters + curls
– Fellowship lap
MARY: flutter kicks, shoulder taps, LBCs
ANNOUNCEMENTS:
COT: my oldest, Jack just turned 12 on Saturday; which means I became a dad 12 years ago. Jack’s journey is different than mine and its hard for him to make new friends as he starts a new school where he doesn’t know anyone. Parenthood has been such a learning experience, so grateful I get to experience it. and experience it w/my fellow PAX.
Tags: horizon-ao, Poe, Kodiak, Purple Rain, sticks, Attache’, SPINAL TAP, vplaxico
F3 The Capital 