Date: 2024-12-11
AO: horizon-ao
Q: 3 mile
PAX: Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan FNGs: None
COUNT: 8
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap THE THANG –
– https://f3nation.com/exicon-music/b/sallys-cousin – squats, al gore to “flower” by moby
– https://f3nation.com/exicon-music/b/danger-zone – SSH + curtsy squat to “danger zone”
– https://f3nation.com/exicon-music/b/roxanne – high knees + burpees to “roxanne” – Lonely Boy by the Black Keys – lunges + monkey humpers at every chorus – Blinding lights (3:30) – calf raises + speed skaters during chorus – https://f3nation.com/exicon-music/b/thunderstruck – merkins + low planks
– https://f3nation.com/exicon-music/b/abs-are-all-you-need – hold elbow to knee; “love” = LBC MARY: plank saw, pike ups
ANNOUNCEMENTS: n/a
COT: courage is “to speak one’s mind by telling all one’s heart.” it’s not just racing into a proverbial hail of bullets but can show up in quiet moments. My middle son, almost 10, is a little guy and asked at dinner “is everyone better than me bc they’re bigger than me?” that made me sad but also proud of him for saying the thing, even though it was hard and took courage. I hope we can all say the thing that’s coming up for us, even if it’s to ask for help.
And I trust that i’ll find the right words for my son, too. thanks to all the PAX for the words of encouragement.
Tags: horizon-ao, Magoo, Attache’, Kodiak, Fish Fry, SPINAL TAP, Disco, Mulligan
F3 The Capital 