Date: 2026-06-03
AO: Horizon
Q: Purple Rain ,
PAX: Purple Rain, sticks, Disco, Attache’, Bellhop, 3 mile, vplaxico, Kodiak, SPINAL TAP FNGs: None
COUNT: 9
WARMUP:
1. Willie Mays Hays,
2. Cherry pickers,
3. Imperial walkers,
4. Hill billy,
5. Little bitty arm,
6. Side straddle hop,
7. Downward dog
8. Upward dog
9. World’s greatest stretch,
10. Childs pose
11. Fellowship lap
THE THANG:
Three sets of 15; do it together;
Plank jack plus shoulder tap (cadence)
– Jog to fence and back
Mike Tyson (downs)
– Karoke to 50 and sprint back
Leg thrusts
– backwards to 50 and sprint back
Backward Lunge hop (downs)
– side shuffle to 50 and sprint back
squat crunch (cadence)
– Run lines to 50 and sprint back
Low plank saw (cadence)
– skip to 50, sprint back
MARY:
Box cutters
ANNOUNCEMENTS:
Convergence this Saturday
COT:
We joined people globally in moving together today. And did a bunch of Insta exercises for old men. Doing this together as F3 is what helps motivate me to move consistently which we need as we age. So thank you @horizon and F3!
F3 The Capital 