Date: 2025-05-16
AO: horizon-ao
Q: Summit
PAX: 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco FNGs: None
COUNT: 9
WARMUP: All IC…SSH, IW, HB, WMH, CP, Michael Phelps, DD, WGS, CK
THE THANG: Shoulder Crusher
– Tabata Set 1: Mucho Lego & Burpees
– Fellowship Lap
– 4 Corners
– Corner 1: 10 Merkins
– Corner 2: 10 Merkins + 15 Glee’s
– Corner 3: 10 Merkins + 15 Glee’s + 20 Plank Jacks
– Corner 4: 10 Merkins + 15 Glee’s + 20 Plank Jacks + 25 Mountain Climbers – Tabata Set 2: Shoulder Taps with legs on bench & Dips
– Fellowship Lap
– Block & Bears with 75 lb sandbag…drag to partner at 50 yard line zig zagging till finished. Others do a bunch of shoulder exercises while wait – Bear Crawls and Crab Walks together to finish us out…
MARY: All IC….Flutter Kicks, American Hammers
ANNOUNCEMENTS: Boneathon, Murph, Convergence..check channel
COT: Shared a bit of Hei Hei’s F3 story. Was hesitant to join. Initially frustrated because limited. PAX joined him at the 6 and he found his squad. Was the beginning of the My Impossible journey.
Message: Doing hard things together is transformative. We all need a squad. Look out for each other. Thanks for being my squad gents.
Tags: horizon-ao, 3 mile, Kodiak, sticks, F-No, Fish Fry, Obadiah, Poe, Disco
F3 The Capital 