Date: 2026-04-06
AO: Horizon
Q: Purple Rain ,
PAX: Disco, Kodiak, 3 mile, Purple Rain, SPINAL TAP
FNGs: None
COUNT: 5
WARMUP:
– Side straddle hop
1. Imperial walkers,
2. Hill billy,
3. Willie Mays Hays,
4. Cherry pickers,
5. Little bitty arm,
6. Downward dog
7. Upward dog
8. World’s greatest stretch
9. Childs pose
THE THANG:
Run the neighborhood and stop at streets that are affiliated with a college; learn about the school’s NCAA tourney history and do a couple exercises:
Jefferson/UVA: Cavaliers; ACC; john paul jones arena; won it once 2019; won last ever third place game in 1981
Harrison/JMU: the Dukes; Sun belt conference; Atlantic bank union center; 6 times in ncaa; last 2024; best round 32
Yorktown high: patriots; AAA Liberty district; no state championships (girls swim and dive);
Florida: Gators; Sec; exactech arena; ncaa 54-22; 3 national championships
GMU: patriots; atlantic 10; eagle bank arena; 6x (2011); 2006 final four;
Columbus/Ohio State: buckeyes; big ten; value city arena; 27x; 1960 championship; #8 seed
Williamsburg/William and Mary: the colonials; Coastal Athletic Association; Kaplan Arena; no ncaa; nit 3x (citadel and army)
1. Merkens (arms)
2. Bobby hurleys (quads)
3. Toy soldiers (core/legs)
4. Squats (quads)
5. Dips (arms)
6. WW2, (core)
7. Calf Raise (calf)
8. Burpees (arms/quads)
9. Plank punch (core)
10. Copperhead Squats (quads)
11. Plank jack (core/legs)
12. Seal clap (rest)
13. WW1 snow angels (core)
14. Crab toe touch (core)
MARY:
1. Box cutters
2. flutter kicks
ANNOUNCEMENTS:
COT: take care of your health; get your annual physical
F3 The Capital 