Date: 2023-11-20
AO: horizon-ao
Q: Disco
PAX: 2 percent, 3 mile, Attache’, Classified, Gherkin, Kodiak, Magoo, Mr Haand, Poe, Purple Rain, sticks, vplaxico FNGs: None
COUNT: 13
WARMUP: SSH, MPhelps, LBACs, Abe Vigoda, Rocking stretch/Dog/Up Dog/Child’s Pose/WGStretch, OYO, Fellowship karaoke and Yves Poll. THE THANG: walk backward and coupon curl (WBCC) – 18yd and back Merkins – 20
Backward run – midfield
Blockees -10
WBCC
WDW merkins -20
Carioca run
Chest press 20
Backward lunge w coupon 20
Crawl Bear
Squat jumps
Floor to ceiling
Rows
Backward suicide
Chest press
WBCC
MARY: Each One Pick One: Nolan Ryans, bird dog, flutters, box cutters, j Los, shoulder taps, silent plank,side dips, and 4 more ANNOUNCEMENTS: FFX County Ramble
COT: Chairborne Rangers: you don’t need to be Patrick Harmon or Yves Poll to benefit from Retro-motion. Backward running (and walking) loosens hamstrings and lower back, builds ankle stability, and reduces knee stress.
F3 The Capital 