Date: 2025-05-30
AO: horizon-ao
Q: Bone
PAX: Attache’, 3 mile, F-No, Kodiak, Shake ‘n’ Bake, Po, sticks, vplaxico FNGs: None
COUNT: 9
WARMUP: Side Straddle Hops
LBAC – fwd and back
Willie Mays Hays
Root Vegetable Extractor
Downward Dog, WGS, Cobra Kai
THE THANG: 4 burpees. 7 jump squats
Mosey to the low wall
40 irkins, 7 monkey humpers
40 dirkins, 7 ?
40 merkins, 7 ?
Mosey to the pull up bar
PAX did LBCs, Toy Soldiers, Freddy Mercuries, Dirty Dogs both sides, repeat, while one person did 4, 7, or 11 pull ups. To the field.
40 shoulder taps, backwards run to other end for 7 burpees.
Backwards run to 40 mountain climbers.
Backwards run to 7 burpees
Backwards run to 40 overhead claps.
7 more burpees
MARY: LBC, Ring of Fire – your choice of 4 or 7 of a merkin-like exercise. Freddy Mercury, Donkey Kicks each side. ANNOUNCEMENTS: Boneathon-tomorrow. Convergence-next weekend
COT: Crazy is what the normal man calls the committed. Do hard things, motivate each other, thank for coming out.
Tags: horizon-ao, Attache’, 3 mile, F-No, Kodiak, Shake ‘n’ Bake, Po, sticks, vplaxico
F3 The Capital 