Date: 2024-12-23
AO: horizon-ao
Q: Disco
PAX: Kodiak, vplaxico, Attache’, Classified, Gherkin
FNGs: None
COUNT: 6
WARMUP: SDH, Disco Vigodas, M Phelps, Tori Huskes, Imp Walker, LBACs, DDog/UpDog/child’s pose
THE THANG: pick 3 exercises from the envelope, rotate through, then run to midfield. 6 rounds: Coupon triangles/crawl bear/backward run
Karaoke
Overhead press/Farmers carry/Frankenstein
Lunge walk
Floor to ceiling/derkins/rifle carry
Run/sprint
Pullthroughs/Murder bunny/twisting run
Backward run
Burpee/round the world/
Curls/shuttle run/lunge walk
Railroad Ties
MARY: penguins, j lo, flutters, bird dog, am hammer, penguins
ANNOUNCEMENTS: Coming Attractions: AMBAB (late January), Abomiinable Ruck Challenge (3/1)
COT: YHC would not be out here alone in the dark and cold working this hard. Appreciates the reinforcement and accountability the pax gives him just by showing up. Will continue to return the favor in the year ahead.
Tags: horizon-ao, Kodiak, vplaxico, Attache’, Classified, Gherkin
F3 The Capital 