F3 Disclosure

WARMARAMA
15 Side Straddles Hops, 10 Tempo Merkins*, 10 Flutter Kicks Double Count, 10 Little Baby Arm Circles Forward, 10 Little Baby Arm Circles Backward, 10 Hallujahs, 10 Knoxville Cherry Pickers*, 20 sec Sampson Hold, 10 Willie Mayes Hayes

THE THANG “Card’s Run and Repeat”

5-Burpees
5-Big Boys
5-Heels to Heaven
Run app 160 meters. Repeat set.

10-Burpees
10-Little Baby Crunches
10-Mt. Climbers Double Count
Run app 160 meters. Repeat set.

15-Burpees
15-Air Squats
15-Freddy Mercury’s
Run app 160 meters. Repeat set.

20-Burpees x 2

Run app 160 meters

Mary Dealer’s Choice

Run app 160 meters

Notes…
• Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.
• Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.
• Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
• Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

COT
Countarama – Namearama
Prayer requests and prayers

10 burpees in memory of Cardinal