Location: Q Stream Virtual AO
Date: 2020-04-23
Weather: Very light rain or none, depending on location
Q: Muck
PAX: 6 – Bulletin (DR), Lansbury, Zebra, Bagman, 49er, Genesis
Warm-O-Rama
• Review Core Principles of F3
• Disclaimer
• Warmup
o Michael Phelps
o Knee pulls to chest
o Runners stretch (side to side)
o Cross your feet, bend, and hang (REPEAT, other side)
o Tricep pull, (Elbow behind head, REPEAT, other side)
o Small circles, then reverse
o Big circles, then reverse
o Abe Vigoda (10 each side, OYO)
Tha Thang
#1-Roll with the Changes (REO Speedwagon)
• Squats (20)
• Lunge, with twist (10 each side, 20)
• Flutter kicks (20)
•
#2-Return of the Mack (Mark Morrison)
• Merkins, with rotation (20)
• Side Straddle Hops (20)
• High knees (20)
•
#3-Soul on Fire (Third Day)
• Incline merkins (w/ chair) OR Diamond merkins (20)
• Ice skaters (20)
• Side to side jump squats (20)
•
#4-Your Love Never Fails (Jesus Culture)
• Dips (using chair) or Nolan Ryans (20)
• Cross crunches-elbows to opposite knees (20)
• Wide merkins (20)
•
#5-I’m Your Boogie Man (KC and the Sunshine Band)
• Imperial walkers (20)
• Ice skaters (20)
• Bobby Hurleys-Slap the ground, then jump shot (20)
•
#6-Live and Let Die (Wings)
• Big boy sit-ups, 007 style (20)
• Hillbillies (20)
• Plank jacks (20)
•
#7-You Can’t Touch This (MC Hammer)
• LBC’s (20)
• Overhead Claps (20)
• * When you hear “Break it down!” (3), drop on your six and do “American Hammers” until Hammer says, “Stop! Hammer Time!”
•
Name-O-Rama
End in COT