Date: 2026-06-29
AO: Horizon
Q: Kodiak ,
PAX: sticks, Bellhop, Attache’, Bo, Kodiak, vplaxico, SPINAL TAP FNGs: None
COUNT: 7
WARMUP: SSH, IW, WMH, CP, DD, Merkins, UD, stretching
THE THANG: After a fellowship lap, proceed to three stations where one group runs the stairs and the other exercises: 1. Discovery front stairs (5x assorted F3 exercises)
2. Discovery back stairs (5x assorted F3 exercises) — Cocaine bear crawl on the way to the next station 3. Kodiak’s Hill (3x assorted F3 exercises)
Proceed back to the circle
MARY: Bird Dog, LBCs
ANNOUNCEMENTS: announcements
COT: I read the first 3 sentences of the Declaration of Independence in preparation of America’s 250th anniversary! The celebration may have been politicized this year, but that should not stop you from reflecting on our founding principles and celebrating this significant milestone.
F3 The Capital 