Date: 2024-11-13
AO: horizon-ao
Q: Gherkin
PAX: Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP FNGs: None
COUNT: 7
WARM UP
Elwoods, Imperial Walkers, Hillbillies, Willie Mays Hays, Groiners, World’s Greatest Stretch
THE THANG
We alternated roughly 1 minute of running through the neighborhood with 1 minute of exercises – EXCEPT when the Eagles Fight Song played (who knew that there are extended versions!) we did burpees for the duration and then resumed the pattern. For the exercises, we rotated through the following:
1 Elwoods (like high knees but move the hands with the legs) 2 American Hammers
3 Groiners (Mountain Climbers but bring your foot to the outside of your hand) 4 Lunges
5 Elbow planks (low plank)
6 Shoulder Taps
MARY
Flutter kicks
LBCs
ANNOUNCEMENTS
F3 Turkey trot out in Burke
COT
Lesson From Philly
• Be proud of who you are and where you come from, and don’t let anyone convince you that you shouldn’t be.
Tags: horizon-ao, Attache’, Kodiak, 3 mile, sticks, Purple Rain, SPINAL TAP
F3 The Capital 