WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Hillbilly (10 IC), Harvester (10 IC), Michael Phelps (10 IC), LBACs (10 IC, forward and reverse), Donkey Kick Merkins – 1
THE THANG:
Mosey to basketball court
Shuttle run circuit
bear crawl to near foul line, run back
bear crawl to mid-court, run back
bear crawl to far foul line, run back
bear crawl to far endline, run back
traveling burpee to near foul line, run back
traveling burpee to mid-court, run back
traveling burpee to far foul line, run back
traveling burpee to far endline, run back
Mosey to ice rink
Going length wise, sneaky gorilla facing trees to mid court, facing cars the rest of the way
Going back, karyoke facing one way
Dan Taylor length (1 squat, 4 lunges, going up in 1:4 ratio, so 2:8, 3:12) until far end. Karyoke back facing other way.
Mosey to pavillion
Derkin/irkin/merkin walk up/down picnic tables
Bulgarian Split Squat circuit:
Standard x 10 each leg
Pulsing x 5 each leg
Jumping x 5 each leg
Dips x 15 in cadence
Copenhagens x 10 each side
Step ups x 15 each side
Dips x 10 in cadence
Copenhagens x 10 each side
MARY:
Dying Cockroach – 4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.
Cockroach Resurrection – 4-count ab exercise done lying down on your six and pulling your knees and arms to your chest, then rapidly extending arms and legs back out, then back in. Preferably done directly after the Dying Cockroach and with at least one extra rep.
Homer To Marge circuit (standard x 10, left leg up x 10, right leg up x 10)
Stretch
ANNOUNCEMENTS / COT:
Announcement that Plinko is home (about a week and a half now) and is recovering. T Claps to Titrate and Ranger Rick for all they've done to help the family during this difficult time. Prayers for continued and full recovery for Plinko.
YHC took us out with a reminder that while we get out early in the morning to workout each day we post, F3 is a leadership organization. How can you step up within F3 and outside of it in your community to make a positive impact on others? Aye!