Date: 2024-08-19
AO: horizon-ao
Q: Poe
PAX: 3 mile, Roadhouse, Jenner, Disco, Kodiak, Classified, Mr Haand, Yardbird, Purple Rain, Bellhop, SPINAL TAP, Kombucha FNGs: None
COUNT: 13
WARMUP: SSH, LBAC, IW, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Down Dog, WGS, Up Dog, fellowship lap
THE THANG: 10 burpees every 1:15 on the 1:15, 10 rounds for 100 total Mosey to Disco Hill
Skater Hops (aka Apolo Ono's) up the hill, B-O-M-B-S at top
Mosey to wall in front of elementary school
20 dips
Mosey to stairs
3 rounds of stairs = 1 round up Lincoln Memorial
Mosey back to field
MARY: Box cutters, American Hammers, side plank dips, Freddy Mercuries, LBCs
ANNOUNCEMENTS: 9-11 stair climb, arrive 4:30, start 4:45, breakfast afterward at Columbia Island Marina; Iron Pax challenge next month, likely Fridays at Horizon, alternative programming nearby
COT: Read a little bit about improving VO2 Max as predictor of good health and best way to improve is push a little past comfort, YHC tried to do a bit of that today.
Tags: horizon-ao, 3 mile, Roadhouse, Jenner, Disco, Kodiak, Classified, Mr Haand, Yardbird, Purple Rain, Bellhop, SPINAL TAP, Kombucha
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