Date: 2025-11-21
AO: horizon-ao
Q: Fish Fry
PAX: sticks, Disco, Kodiak, 3 mile, Kombucha
FNGs: None
COUNT: 6
WARMUP: SSH, Mary Lou Rettons, WMH, Copper Head Squats
THE THANG:
A 3 person Dora with changeovers timed by 80s music. Emphasis on proper form over reps
Bleachers Blocks
Step Ups Block Jumps
Dips Tricep Extensions
Supermans Bent Over Rows
Foot Release Squats Milk Maids
Derkins Overhead Press
Break Dancers Shoulder Taps
Yerkins Skull Crushers
Calf Raises Curls
MARY: Cupid Shuffle ab challenge
ANNOUNCEMENTS: Flag football, Jennifer Bush Lawson race Saturday, Arlington Turkey Trot Thursday
COT: As I’ve gotten older and can’t keep up with the whipper snappers in terms of reps or speed, I’ve started to focus more on form in exercise to get more out of what I actually can do. I’ve been doing the same in my private life saying no to more things and trying to be locked in on the things I can do.
Tags: horizon-ao, sticks, Disco, Kodiak, 3 mile, Kombucha
F3 The Capital 