Mood Music: James Brown – Say it loud, I’m Black I’m Proud.

Warm Ups – IC.

Side Straddle Hop x 30

Imperial Walkers x 15

Arm Circles – front and reverse

Cross over jacks x 15

Wille Mays Hays x 10

Parking Lot Main Event. 1 Boot marks the midfield. Exercise on one end, fast mozy to the other end and new exercise. Repeat. Exercises are almost in order.

High Knee Jumps –  x 15.

Fast Mozy to end of parking lot.

Lateral Jumps IC x 15

Fast mozy

Ascending Alligator Merkins – to the midfield boot. OYO.

– merkin; 2 steps; 2 merkins

– 3 steps 3 merkins

– 4 steps 4 merkins, etc

Fast Mozy to end of lot

– Flutter Kicks x 30. Slowish.
mozy

Wide Planks- 4 count till 12. Break. 3 more.

Mozy to other end of parking lot.

• Flutter Kick x 20
  Fast mozy to other end.

– Mid Mozy around the circle driveway.

• Asending Welsch Dragon to the midfield boot – OYO.
  • Bear Crawl 4 steps; 1 merkin; 1 plank jack
  • touch each shoulder opposite hand
• 4 steps; 2 merkins; 2 plank jacks; touch shoulders, repeat
  
  

Slow Mozy

Zebra Butt Kick – x12 with a break, plus 3 = 15.

Mozy to end of parking lot.

Flutter Kicks x 20
Fast mozy back

Traveling Burpee to midfield boot. OYO.

Mozy

Bear Crawl Poop – a Yanni inspiration.

– split into two groups in single lines.

– the boot poop is at the front of the line.

– PAX BC over boot.

– last man runs the boot poop to the front and leads the bear crawl. repeat till the end of the parking lot.

Mozy back to the other end of field.

Groiners IC x 11, break, plus 4 = 15.

mozy to other end

Plank Jacks IC – 4 count x 15

Mozy back to end of field

Bearway to Heaven – OYO.

• bear crawl 5 steps; 5 merkins; repeat to midfield boot.

Mary –

Was considered completed by the Q, because it was 6:28 and we had done 3 sets of 20-30 flutter kicks.

Announcements-

• Jersey Mikes – meals today benefit some worthy group.
• another announcement which I do do not recall.
  Name a-rama

CoT

Appreciation and gratitude for F3 and how it as benefited me personally. More appreciation for the cadre, the camaraderie, and budding friendships.

Events happen. Can be disruptive, but they pass and life moves on.

Onward and Upward.