Date: 2025-12-01
AO: horizon-ao
Q: Kodiak
PAX: SPINAL TAP, 3 mile, Attache’
FNGs: None
COUNT: 4
WARMUP: SSH, IW, MP, DQ, DD, UD, stretching
THE THANG: fellowship lap to the coupons, pick them up for a lap around the school with stops to perform exercises from calf raises to shoulder presses. Stop at Kodiak’s Hill for 3 rounds of alternating sets of merkins and running. MARY: WW2, Shoulder Tap, flutter kick, penguin crunch
ANNOUNCEMENTS: Flag football
COT: Appreciation for my daughter who was delayed in starting her first full time job due to the government shutdown but has now started. She’s also working a second serving job (O’Sullivan’s in Clarendon: tip well if you go!) to earn extra $ so she can launch out of our house this spring. I admire her work ethic, and I’m really proud of her.
Tags: horizon-ao, SPINAL TAP, 3 mile, Attache’
F3 The Capital 