Date: 2025-11-07
AO: horizon-ao
Q: Kodiak
PAX: Disco, 3 mile, citrus, Anchorman
FNGs: None
COUNT: 5
WARMUP: ssh, iw, tie fighter, wmh, inch worm merkin, abe pagoda, dd, ud, stretching, fellowship lap THE THANG: 5-station circuit, three times through:
1. Drag a 45lb weight on a rope to midfield and back as the timer, while the PAX cycled through plank rows with 25# dumbells, jump rope, military press and flies Fellowship lap
2. Drag 2 45lb weights on a rope to midfield and back as the time, while the PAX cycled through curls, jump rope, coupon squat and flies Fellowship lap
MARY: Flutter kick, bird dog, freddy mercury, plank jack and box cutter ANNOUNCEMENTS: Grunt tomorrow!
COT: Minute of silence listening to the birds and the dull hum of 66.
Tags: horizon-ao, Disco, 3 mile, citrus, Anchorman
F3 The Capital 