Date: 2025-08-01
AO: horizon-ao
Q: CableGuy
PAX: 3 mile, Old Bay, Attache, Kombucha
FNGs: None
COUNT: 5
WARMUP: SSH, IW, AC, CP, WMH, DD, CK
THE THANG:
Each Pax must perform the following, with the first Pax to finish releasing the group to move on to the next exercise. And there’s an EMOM timer running – all owe 3 Burpees per minute. Exercises were: 50 Overhead Press
100 Flutter Kicks IC w block
150 Goblet Squats
200 Chest Press
250 Side Straddle Hops (SC)
Thang 2:
Mosey the campus with rings of fire:
High plank/20 merkins
Al Gore/10 Copperhead Squats
5 Shoulder Taps IC/5 Mountain Climbers IC x 5 rounds
High Plank/10 Hand Release Merkins
MARY: LBC, Toy Soldier, Freddie Mercury
ANNOUNCEMENTS: 9/11 climb coming up
COT: I’ve been alone in the house for roughly the past 24 hours. Started to get weird immediately. But I made plans with friends, plans tonight with my brother and one returning child, and it’s a nice opportunity to reconnect. Next time your family scatters in every direction, mix up your routine a little and reconnect with folks.
Tags: horizon-ao, 3 mile, Old Bay, Attache, Kombucha
F3 The Capital 