Date: 2025-07-07
AO: horizon-ao
Q: Kodiak
PAX: Disco, SPINAL TAP, Defiance, Attache’, Yardbird, Fish Fry, 12point FNGs: None
COUNT: 8
WARMUP: SSH, IW, MP, DQ, WMH, DD, UD, Stretching
THE THANG: Mosey to the base of Kodiak’s hill, split into 2 groups, while one group ran, the other did Squats, merkins, Freddy Mercury and Bobby Hurleys, Mosey to the front of WMS for a set of dips, mosey to the Discovery turf patch where the same groups alternated between bear crawls and Hand-release merkins, lunges, big boys and Calf raises, Mosey to the corner for step ups and elevated shoulder taps, mosey to the stairs where the groups ran the stairs while the other group did aussie pullups, step ups, dips and calf raises, mosey back to the field for mary MARY: Bird dog, Penguin crunch, American Hammer, flutter kick ANNOUNCEMENTS: announcements
COT: Five years ago I started F3 when I couldn’t keep up with my son on a trip to Alaska. I head back on a similar trip with his younger brother in three weeks infinitely better prepared for the challenges. Thanks to all of you for that.
Tags: horizon-ao, Disco, SPINAL TAP, Defiance, Attache’, Yardbird, Fish Fry, 12point
F3 The Capital 