Date: 2024-08-28
AO: horizon-ao
Q: Purple Rain
PAX: Fish Fry, Kodiak, 3 mile, SPINAL TAP, Attache’, Magoo, sticks, Mr Haand, Classified FNGs: None
COUNT: 10
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy,
– Little bitty arm,
– Side straddle hop,
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons
THE THANG:
– R: 50 Rollups (core); Rifle carry to 50 (arms legs)
– E: 100 Elevated merkens (arms); exaggerated karaoke (legs) – S: 150 shoulder presses (arms); Skip to 50; legs
– P: 100 plank jacks (core legs) power walk
– E: 50 Explosive lunges (legs); elegant reverse run
– C: 100 Chest press (arms)- crawl bear to 18 (core)
– T: 75 tricep bench (arms); touch lines and run
MARY:
– Toe touch crab
ANNOUNCEMENTS:
– 9/11 stair climb
COT: gratitude for F3 as I enter my 50s and appreciation for the fellowship of the men of horizon-ao
Tags: horizon-ao, Fish Fry, Kodiak, 3 mile, SPINAL TAP, Attache’, Magoo, sticks, Mr Haand, Classified
F3 The Capital 