Date: 2025-10-01
AO: horizon-ao
Q: Purple Rain
PAX: Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico
FNGs: None
COUNT: 6
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:
Round 1
– Leg lifts
– Heel touches/penguin crunch
– Merken
– Jog to 50, sprint back
Round 2
– Spider plank
– Coupon curl
– Toe touches
– Skip to 50, sprint back
Round 3
– Leg lift over coupon
– Dips
– Sitting crunch, russian twist
– Backward to 50, sprint
Round 4
– Plank jack
– Shoulder press
– Glute bridge
– Farmer carry to 50; rifle carry back
Round 5
– Punch plank
– On two hands, lift, leg straight; step in cadence; shoulders and triceps; keep arms straight, breathe – Plank squats
– Karaoke to 50; sprint back
Round 6
– j los
– On back, Coupon at 45, legs at 90;
– Side plank
– Jog to 50, sprint
MARY:
Plank and shoulder taps to Shut down by Black Pink
ANNOUNCEMENTS:
Old Rag hike at end of the month
COT: today is day one of our federal government shutdown. give some encouragement to folks who are federal employees
Tags: horizon-ao, Disco, Attache’, Fish Fry, SPINAL TAP, vplaxico
F3 The Capital 