Date: 2024-12-13
AO: horizon-ao
Q: Poe
PAX: Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak FNGs: None
COUNT: 8
WARMUP: SSH, 2 burpees, LBAC, 2 burpees, IW, 2 burpees, Michael Phelps, 2 burpees, cherry pickers, 2 burpees, WMH, 2 burpees, hillbillies, 2 burpees, down dog, 2 burpees, WGS, 2 burpees, something else, 2 burpees (burpee total = 20)
THE THANG: running and exercises while listening for timer to do 1 burpee EMOM for 33 minutes Run to 33rd St hill
Round 1: run 20% of the way up, 10 OH claps, run down
Round 2: run 40% of the way up, 10 OH claps, 15 merkins, run down
Round 3: run 60% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, run down
Round 4: run 80% of the way up, 10 OH claps, 15 merkins, 20 BB sit ups, 25 squats, run rest of the way up, then down and back to field
MARY: pigeon pose, flutter kicks, LBCs, side plank dips, planks, all while waiting for timer to strike 33
ANNOUNCEMENTS: none
COT: YHC will be 53 this coming week, good time to reflect on how great it is to advance another year. Been incredibly busy lately so ever more important to keep coming out to F3 and especially pausing to invent a new workout every once in awhile.
Tags: horizon-ao, Attache’, 3 mile, citrus, sticks, vplaxico, Fish Fry, Kodiak
F3 The Capital 