Date: 2025-06-09
AO: horizon-ao
Q: Obadiah
PAX: SPINAL TAP, Purple Rain, Attaché, Kombucha
FNGs: None
COUNT: 5
WARMUP: SSH, Hillbillies, Don Quixotes, down dog, mtn climbers, cobra kai THE THANG:
Round 1: set 1:
10 overhead press / 30 yard bearcrawl / 10 big boy sit-ups / run back to start
Set 2: Pattern continues but increase to 20 on both ends
set 3: Pattern continues but increase to 30 both ends.
Round 2: 10/20/30 squats / lunges / big boys
Round 3: 10 /20 / 30 curls / broad jumps / big boys
Round 4: 10/20/30 merkins on block /backward run/ big boys
Round 5: 10 /20/30 blockies / run / big boys (didn’t quite make it)
MARY: see big boys
ANNOUNCEMENTS: none
COT: things that endure. What are you consuming that will endure? What are you creating that will last beyond you?
Tags: horizon-ao, SPINAL TAP, Purple Rain, Attaché, Kombucha
F3 The Capital 