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Pumped to be the Q for the 3-year celebration of The Rooster! I’m also wrapping up my time as Co-Site Q after two awesome years — that AO will always have a special place in my heart. Huge thanks to Pumpkin for sharing the history, the milestones, and the story of that very first workout led by our former Nantan, Knope. Fired up and ready to go! Let’s do this!
WARMUP:
20 Side Strattle Hop – SSH (IC)
10 Imperial walkers (IC)
10 Hillbillies (IC)
10 Arm Circles (IC) = make them bigger! Reverse!
10 Slow squad (tempo)
10 Good morning (6 count)
10 Michael Phelps (IC)
THE THANG:
Mosey around the places at The-rooster, and when hear a “rooster”, stop and make 3 burpees.
We will have some STOPs for some exercises:
Stop 1: when we got the first workout 3 years ago
Stop 2: wazonka game
Stop 3: oval circuit
Stop 4: flag
Exercises for the stops:
10 merkins – IC – down – lead by WB
20 squats – IC – down – lead by Dinghy – former site Q
30 flutters – IC – up – lead by Snooki – current site Q with WB
Snooki time, for the new production “Rose of the Rooster”. Thank you!
https://share-ai.singgenix.com/?token=Njm5stMx34aaicHbU29hUSINNXO3h9LEuyvB6IlqsFfNML9%2F8jgPWg%3D%3D&musicType=0
Cinder Blocks
Partner UP and take 1 cupon
DORA (doing some exercises and other running and back)
100 Overhead press
100 Rows
100 Cupon swing
100 curls
At the end, farmers carry with one hand, with the partner encouraging them to go and alternating when needed. Changed to overhead press in the second half.
ANNOUNCEMENTS / COT:
Motivation comes and goes, but discipline will carry you through. When life gets hectic, focus on small, non-negotiable habits. So, think about what your non-negotiable habits are and put them in your night stand. And I have one suggestion: F3.
That’s unbelievable how F3 restore our “soul”. I moved from the survivor mode to the real way to live. I got from F3 the best role models, best friends, and best way to start the day. Thank you for all of you that keep me accountable and able to contribute for this AO those 2 last years. Thank you Dinghy for inviting me 2 years ago, and for Snooki to be my co-site Q this year, and for all of you showing UP every morning/Wednesday.
That’s a honor for me to lead this group. Players for spoken and unspoken requests. Aye/Amen