Date: 2025-12-10
AO: horizon-ao
Q: Purple Rain
PAX: Kodiak, vplaxico, Disco
FNGs: None
COUNT: 4
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:
Run the neighborhood; stop at houses with stunning Christmas lights and exercise – Merkens (arms)
– Bobby hurleys (quads)
– Dips (arms)
– Diamond merkens
– Wide merkens
– Reverse merkens
MARY:
Penguin crunch
Box cutters
Plank punch
Plank jack
ANNOUNCEMENTS:
Kodiak’s open house is coming soon
COT: for some it’s been a tough year. Take a moment and spread joy by recognizing someone for their good work or something kind that they did.
Tags: horizon-ao, Kodiak, vplaxico, Disco
F3 The Capital 