Date: 2026-06-10
AO: Horizon
Q: Disco ,
PAX: Attache’, Bo, SPINAL TAP, 3 mile, Lazlo, Disco, Kodiak, Bellhop, citrus, Purple Rain FNGs: None
COUNT: 10
WARMUP: m Phelps, windmill, d dog, WGS, child’s pose, oyo
THE THANG: 5 rounds of DORA 100s. 1st exercise is the counter: 1. Merkins, Shuttle run, Lunge and jump
2. Squat jumps, Yves Poll, Nolan Ryans
3. American hammer, Spider-Man Crawl, Bird dogs
4. Imperial squat walkers, Carioca, dead bugs
5. Mike Tysons, run, copperhead squats
Breaks for: Railroad, 25-50-75-100% half-field runs.
MARY: Each One Pick One: 10 different core exercises – penguins, dirty dog, can opener, plank jacks, box cutters, bodysaw, etc. ANNOUNCEMENTS:
COT: YHC loves the mix of cultures only found at the World Cup, even with FIFA’s known corruption and ticket-sale gamesmanship. Excluding refs and hassling players and team is a weak look for the ol’ US of A. Here’s hoping the better angels of our American nature reassert themselves.
F3 The Capital 