Date: 2026-08-19
AO: Horizon
Q: Purple Rain ,
PAX: DrugBoat, 3 mile, vplaxico, Woody, Sunshine, sticks, Attache’, Purple Rain, Kodiak 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 to coupons
THE THANG:
6 rounds of 2 ab workouts, 1 arm, then cardio
Round 1
1. Leg lifts to 90 degrees, on back, with coupon (ups, 20)
2. Derken (down, 20)
3. Heel touches/penguin crunch, bent knee (cadence, 20)
4. Jog to 50, sprint back
Round 2
1. Spiderman plank, high plank start (cadence, 20)
2. Coupon curl (ups, 25)
3. Toe touches, on back, legs up (ups, 20)
4. Skip to 50, sprint back
Round 3
1. Leg lift over coupon (cadence 20)
2. Dips (downs, 25)
3. American hammer (with coupon, cadence, 15)
4. Backward to 50, sprint
Jog to pullup bars
Hang for one minute , grip strength
1. plank
2. Reverse plank
3. Shoulder taps
Round 4
1. Plank jack, low plank (cadence, 25)
2. Shoulder press (ups, 25)
3. Shoulder taps (ups 25)
4. Farmer carry to 50; rifle carry back
Round 5
1. Punch plank (cadence, 25)
2. Bent over row (cadence, 20)
3. Mike tysons (downs 20)
4. Karaoke to 50; sprint back
Round 6
1. j los (cadence 20)
2. On back, Coupon at 45, legs at 90; (cadence 20)
3. Nolan Ryans (up 10 each side)
MARY:
1. Box cutter
2. Squat
ANNOUNCEMENTS:
– Q school at Patriot on aug 29
– Iron pax
– 9/11 stair
COT:
Take a second look: I saw Odyssey twice in the theater. The second time I appreciated it more, no cgi and the innovative soundtrack. Sometimes a second look can help us see things we didn’t see before.
F3 The Capital 