Date: 2025-08-27
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, Fish Fry, Gherkin, Disco, SPINAL TAP, sticks
FNGs: None
COUNT: 7
WARMUP:
– Willie Mays Hays
– Cherry pickers
– Imperial walkers
– Hill billy
– Little bitty arm
– Side straddle hop
– Downward dog
– World’s greatest stretch
– Childs pose
– Fellowship lap to coupons
THE THANG:
pair up Dora style, ROTATE
– 51 Rollups (core); Rifle carry to 51 (arms legs)
– 100 Elevated merkens (arms); exaggerated karaoke (legs) to 51 – 150 shoulder presses (arms); Skip to 51; legs
– 100 plank jacks (core legs) power walk 51
– 50 Explosive lunges (legs); elegant reverse run 51
– 100 Chest press (arms)- crawl bear to 18 (core)
– 100 tricep bench (arms); touch lines and run
MARY:
– box cutters
– Flutter kicks
– LBC
ANNOUNCEMENTS:
– 9/11 stair climb
– Add your emergency contact details to your profile
COT: I turned 51 recently and have appreciated even more the value of good partners. Doing Dora today is an example of partnering to achieve goals faster. And I appreciate F3 guys for partnering over the years!
Tags: horizon-ao, Kodiak, Fish Fry, Gherkin, Disco, SPINAL TAP, sticks
F3 The Capital 