DATE: 2022-06-15
AO: Horizon-Ao
Q: Kodiak
PAX: Jag, Poe, Bambi, Brown Bag, sticks, Patchouli, Mr Haand, vplaxico, Old Bay FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixotes, WMH, Downward Dog, Cobra
THE THANG: In recognition of the Q’s birthday, the number 49 was featured in the counting of today’s exercises: Mosey to the Coupons and perform the following circuit 3 times: 1. Murder bunnies * 7
2. Coupon Squats — slow cadence * 7
3. Lunges * 7
4. Blockies * 7
5. Shoulder press in cadence
6. Freddy Mercury * 7
7. Curls * 7
49 yard run, walk back and repeat
Tour of the AO, stopping for the following exercises:
Monkey Humpers * 49
Step ups *49
Seal claps *49
Lunge walk / bear crawls
Dips * 25 / mericans *24
Learning to flies *25/ Michael Phelps * about 24
LBCs: *49
MARY:
Shoulder taps
Flutter kick
American hammer
Box cutters
ANNOUNCEMENTS:
June 18 Convergence at Roosevelt Island at 7am
July 2 Harper’s Ferry Ruck and Float
With the federal holiday, June 20, the poll appears to be favoring a 7am start
COT: Title IX was passed 50 years ago last week, Famous for its impact on college sports, it has a broader impact. In fact, my mother was fired from her job as a teacher when her boss learned she was pregnant with me. That’s almost unthinkable today. We’ve come a long way since then but it’s our responsibility as men to treat the women in our life, whether spouses, daughters or colleagues, with dignity and respect.
F3 The Capital 