Location: Q Stream Virtual AO
Date: 2020-05-07
Weather: Clear and cold
Q: Muck
PAX: 6 – Zebra, 49er, Sous Vide, Axeman, Boo Boo, Muck
Warm-O-Rama
Review F3 Core Principles
Disclaimer
Warmup:
· Michael Phelps
· Knee pulls to chest
· Runners stretch (side to side)
· Cross your feet, bend, and hang (REPEAT, other side)
· Tricep pull (elbow behind head, REPEAT, other side)
· Small circles, then reverse
· Big circles, then reverse
· Abe Vigoda (10 each side, OYO)
Today’s Reminders:
· Modify as necessary
· Focus on form
· Go at your best pace
· Keep moving through the song
· Adjust volume
Tha Thang
#1- New Day (Danny Gokey)
Imperial walkers (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
Dips (using chair) OR Nolan Ryans (20)
#2- Shining Star (Earth, Wind and Fire)
Wide merkins (20)
Butt kickers (20)
Step back lunges (20)
#3- Urgent (Foreigner)
Incline merkins (w/ chair) OR Diamond merkins (20)
High knees (20)
Squats (20)
#4- Who Says You Can’t Go Home (Bon Jovi)
Merkins, with rotation (20)
American Hammers (20)
Ice skaters (20)
#5- Fly by Night (Rush)
Side to side jump squats (20)
Hillbillies (20)
Lunge, with twist (10 each side, 20)
#6- Never Gonna Be As Big As Jesus (Audio Adrenaline)
Dips (using chair) or Nolan Ryans (20)
Plank jacks (20)
Cross crunches- elbows to opposite knees (20)
#7- Come and Get Your Love (Redbone)
Side Straddle Hops (20)
Flutter kicks (20)
LBC’s (20)
#8- Let The Day Begin (The Call)
Overhead Claps (20)
Jump rope (20)
Big boy sit-ups (20)
Name O’ Rama
End in COT