Began with Tinarawin and a call to Morning and F3.
(see Spotify playlist below)

Warm Up

Hillbilly Jacks
Arm Circles
Wind Mills
Elbow Waist Twist
Waist Circles
Hillbillies

No Pussy Footing Parking Lot Sprint-

The Core

Outlaw Mary
Up and Over
Boat Canoe Paddle

1/2 WW2
Reverse Sit Up
Scissors Kicks side to side with hold
Scissor Kicks up and down
Dead Bug

Hi Lo Flutter Kicks

No Pussy Footing Parking Lot Sprint-

Ascending Jump Squat Twists

Planks

Full Plank toe rocker
Left Arm Up
Right Arm Up
Side Plank – Left Leg
Side Plank – Right leg
J-Lo- hip dips
High Plank Toe Tap
Up Down Elbow Plank
Bird Dog

No Time For Ascending Alligator Merkins

5 Tibetan Rites

From the book Eye of Revelation written by Peter Kelder in 1939. This is a 2500-year-old Buddhist Monk practice give or take a few hundred years. Rebalances your chakras and energizes vortexes. May grow your hair back. We started with 3 of each exercise. The goal is to build to 21 of each daily.

1- Spin

2- J-Up
3- The Arch

4- Table Top

5- Two Dogs

https://www.youtube.com/watch?v=j_bY6REpIPE

https://basecamptraining.com.au/wp-content/uploads/2019/12/5-Tibetan-Rites.pdf?vgo_ee=WN8r94n4QtHO7UsCvFVzhA%3D%3D

COT-
Delayed death notice of a friend. A longtime pal’s wife has newly discovered Anal Cancer. Life is happening all about you. Appreciate your life and the people you know now. Make time in your fully packed schedules between F3, Kids, spouse, work, and homework, for introspection and meditation. Start out with 5 minutes.

Here is my F3 (Version D) Playlist that did not finish due to my speaker distorting out.