Horizon

Date: 2026-04-17
AO: Horizon
Q: Fish Fry ,
PAX: Fish Fry, 3 mile, Kodiak, Poe, Disco, Kombucha
FNGs: None
COUNT: 6
WARMUP: Mostly mixed into the workout. Started with toe raises, heel raises, walking around the circle on heels, walking around circle on toes. Tag walking on heels. Hip hoppers. Hamstring to Ankle stretch. Rolling canoes. Side monkeys.

THE THANG:
Legs

Wall sits with high knees
Wall sits with burpees ladder relay
Shoulder twists with tennis ball
Wall sits passing coupon
Clock arms along wall
Wall angels
Split squats

Hips
Goblet squat with push out
Windshield Wipers
Copenhagen lifts
Cross over hip stretch
Single leg hip thrusters
Kickstand rocks

Shoulders
Cone relay to center with inch worms
L, T, Y, W in superman
Shoulder over cone to side
Shoulder over cones to front
Carolina dry docks shoulder taps
Scapular push ups
Mike Tyson shoulder taps

MARY:
Ab ski jumps
Superman/WWII combo in pairs
Partner bird dogs

ANNOUNCEMENTS: The usual for May and June. Boneathon. Convergence, etc.

COT: I’ve had several injuries over the past couple of years, and most of the have either been related to tightness in a muscle chain that supports the affected muscle or weakness in a supporting muscle. This workout was to increase mobility and strength to lesser known muscles. It is also helpful to think of your support staff in this way too. WIthout them functioning well, your business offer suffers in its main offerings as well. Take care of them.