Conditions – warm, humid, nice

F3 & Covid Disclosures

Warmarama

1. Give-up x 10
2. Michael Phelps x 10
3. Johnny Dramas x 10
4. Raise the Roof x 10
5. Through the Tunnel x 10
6. Abe-vigodas x 10
7. Steve Earles x 10
8. Imperial Walkers x 10
9. Death Marches (5 each leg)
10. Randys x 10
11. Sun Gods Sobriety Style x 20

The Thang

• Bone the Fish
  • Side shuffle
  • Karaoke
  • Back Pedal
  • High Knees
  • Butt Kickers
  • High Skips
• Run one small lap; 3 pull-ups
• Squats to Moby’s “Flower”
• Run one small lap; 3 pull-ups
• Partner Exercise #1: 300 side-straddle hops in total; non-exercising partner karaokes down the parking lot and back
• Run one small lap; 3 pull-ups
• Partner Exercise #2: 200 hello Dollies; non-exercising partner side shuffles down the parking lot and back
• Run one small lap; 3 pull-ups
• 11s with step-ups and LBCs
• Tabata
  • 1st round mix between mountain climbers and plank jacks; 20 seconds on, 5 seconds off; 3 cycles
  • 2nd round mix between jump spins and Apollo Ohnos; 20 seconds on, 5 seconds off; 2 cycles
  • 3rd round mix between flutter kicks and Freddie Mercuries; 20 seconds on, 5 seconds off; 2 cycles

Mary

• Australian snow angels x 7
• Starfish crunch x 7
• Elbow plank; raise left arm for 12 count, then right arm, then right foot, then left foot, then left arm & right foot, then right arm & left foot

COT