Date: 2026-10-21
AO: Horizon
Q: Purple Rain ,
PAX: DrugBoat, vplaxico, Purple Rain, The Wolf, Attache’, 3 mile, Woody, Kodiak, SPINAL TAP, Skoat, Funnelcake FNGs: None
COUNT: 11
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, with coupon, on back (ups, 20)
2. Merken (down, 25)
3. Heel touches/penguin crunch, bent knee (cadence, 20)
4. jog to 50, sprint back
Round 2
1. Spider plank (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 vertical coupon (cadence 20)
2. Dips (downs, 25)
3. Sitting crunch, russian twist (with coupon, cadence, 15)
4. Backward to 50, sprint
Round 4
1. Plank jack (cadence, 25)
2. Shoulder press (ups, 25)
3. Glute bridge, bent knee (ups 25)
4. Farmer carry to 50; rifle carry back
Round 5
1. Punch plank (cadence, 25)
2. Blockee (down, 20)
3. Plank squats (downs 20)
4. Karaoke to 50; sprint back
Round 6
1. j los (cadence 20)
2. On back, chest press(ups 20)
3. Side plank touch toe (up 10 each side)
4. Jog to 50, sprint
MARY:
To celebrate Purple Rain ‘s four year F3 anniversary, hold plank during the best song from one of the greatest performers, Minnesota’s Prince, and every time “purple rain” is sung, do a merken.
ANNOUNCEMENTS:
The Grunt
COT:
According to the googles, the song Purple Rain symbolizes “a new beginning. Purple, the sky at dawn; rain, the cleansing factor”. During the past four years, the F3 horizon community has helped me begin a healthier lifestyle. I appreciate each of you for coming out and being a part of this journey!
