Date: 2025-06-16
AO: horizon-ao
Q: Disco
PAX: 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 6
WARMUP: SSH, Rockettes, LBACs, WMH, CP, Alf stretch, Childs pose.
THE THANG: run/karaoke/Yves poll from Horizon to 37th to g Mason to wmsburg to Harrison with stops for: Cocaine Bear Crawl
37 calf raises
37 merkins (Wide, Diamond, Travolta, regular)
37 squat jumps
37 shoulder taps
Rickey Bobby Lunge Walk
37 merkins (leaning, derkins)
A round of Aussie pull-ups
MARY: EOPO: plank jacks, penguin crunch, flutters, j Los, box cutters,
ANNOUNCEMENTS: check the channels. Cross-fertilize other AOs with your W leadership. Invite others to Q here. COT: Catch a breath and know thyself.
Tags: horizon-ao, 3 mile, Kodiak, Attache’, Purple Rain, SPINAL TAP
F3 The Capital 