horizon-ao Veterans Day Neighborhood Run

Date: 2024-11-11
AO: horizon-ao
Q: Purple Rain
PAX: Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking FNGs: None
COUNT: 9
WARMUP:
– Willie Mays Hays (10)
– Cherry pickers, (10)
– Imperial walkers,
– Hill billy,
– Little bitty arm,
– Side straddle hop, (20)
– Downward dog
– Upward dog
– World’s greatest stretch,
– Childs pose

THE THANG: Ran about 2.5 miles around the neighborhood and paused to do the following: – Merkens (arms)
– Bobby hurleys (quads)
– Toy soldiers (core/legs)
– Squats (quads)
– Dips (arms)
– WW2, count (core)
– Calf Raise (calf)
– Burpees (arms/quads)
– Plank punch (core)
– Copperhead Squats (quads)
– Plank jack (core/legs)
– Seal clap (rest)
– WW1 snow angels (core)
– Crab toe touch (core)

MARY:
Box cutters
flutter kicks

ANNOUNCEMENTS:
A couple 5ks coming up:
https://www.columbiabaptist.org/race
https://jb-lf.org/5k-and-family-carnival/

COT:
Celebrating my two-year F3 anniversary. Thank you for spurring me on to better fitness and health!

Tags: horizon-ao, Disco, citrus, Kodiak, Prestige, 2 percent, Mulligan, Groundhog, Booking