Date: 2023-10-02
AO: horizon-ao
Q: Trifecta
PAX: 3 mile, Attache’, Disco, Gherkin, Kodiak, Magoo, Mr Haand, Purple Rain, SPINAL TAP, sticks, vplaxico, Yardbird FNGs: None
COUNT: 13
WARMUP:
SSH, Willie Mays Hayes, Cherry Picker, Michael Phelps, Downward Dog, Cobra Kai, World’s Greatest Stretch, One stretch OYO, Fellowship Lap
THE THANG:
The PAX divided into two groups and proceeded through a series of exercises, with a movement completed between each exercise. While Group 1 ran, Group 2 exercised (and vice versa). Those exercising would continue until all PAX from the other group returned. Runners who returned early held plank until their entire group was back.
ROUND 1:
– Movement: Between each exercise, sprint width of the soccer field and back. – Exercises:
•No cheat merkin
•Bobby Hurley
•Burpee
•Bonnie Blair
Mosey to the base of the hill at Kensington/37th St.
ROUND 2:
– Movement: Between each exercise, sprint to the top of the hill and back. – Exercises:
•No cheat merkin
•Bobby Hurley
•Burpee
•Bonnie Blair
Mosey to the bottom of the stairs leading to Discovery Elem.
ROUND 3:
– Movement: Between each exercise, run the stairs twice.
– Exercises:
•Jillian Michaels
•Mountain Climber
Mosey back to the field for Mary.
MARY:
Bear Crawl Ring of Fire, Flutter Kicks
ANNOUNCEMENTS:
Forgot to do this, but Dads Camp, etc.
COT:
At work, F3, or 6 year old swim lessons, we can channel our competitiveness to focus on how we can (and are) improving ourselves, rather than worrying about what the guy next to us is doing.
F3 The Capital 