Date: 2025-11-05
AO: horizon-ao
Q: Purple Rain
PAX: 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin FNGs: None
COUNT: 8
WARMUP: Side straddle hop
– Imperial walkers
– Hill billy
– Willie Mays Hays
– Cherry pickers
– Little bitty arm
– Downward dog
– Upward dog
– World’s greatest stretch
– Childs pose
THE THANG:
Discovery entrance
– dips (triceps) to 50
– Stepups or box jumps (quads)
Discovery stairs
– Wide Merkens (full chest) to 50
– Run down up stairs; jog, sprint, karaoke, sprint (legs)
Discovery sign
– Reverse Merkens 50 (lower chest)
– Plank jack 50
Williamsburg benches
– Declining merkens (upper chest) 50
– On your back for Toe touches (upper abs) 50
MARY:
Penguin crunch, box cutters
ANNOUNCEMENTS:
The Grunt
COT: Today’s beatdown was intended to cause some temporary suffering. Sometimes we endure pain and suffering in order to grow and improve.
Tags: horizon-ao, 3 mile, SPINAL TAP, Kodiak, Disco, vplaxico, sticks, Gherkin
F3 The Capital 