Date: 2025-10-24
AO: horizon-ao
Q: 3 mile
PAX: Maguire, Kodiak, Poe, Attache’, sticks, Disco, Shake ‘n’ Bake, Gherkin FNGs: None
COUNT: 9
WARMUP:
– SSH, Michael Phelps, Arm Circles, WMH, Cherry Picker, Down Dog, Up Dog, lunge stretch THE THANG: Deck of Death
– Deck of cards divided between 4 corners of the field;
– Diamonds = hand release Merkins IC
– hearts = jump squats (if odd #), squat (if even)
– Spades = burpees
– Clubs = PAX choice of core workout,
– Transportation
– 7 of any card = PAX choice
– If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station – If 4,5,6 drawn, skip with high knees to next station
– If 7 8 drawn, karaoke to next station
– If 9, plank railroad to the 50
Announcements: Coat Drive, F3 Accelerate
COT: I’m busy with all the things but have realized the key to appreciating life and showing up the way i want to is to find moments of stillness. put your phone down, go for a walk, alone or with a loved one. see what comes up.
Tags: horizon-ao, Maguire, Kodiak, Poe, Attache’, sticks, Disco, Shake ‘n’ Bake, Gherkin
F3 The Capital 