AO: COLOSSEUM
QiC: Cheddar Biscuit
Date: 05/12/2021
Title: On the fly
Number of HIMs: 8
Bogey, Charming, Cheddar Biscuit, Door Jam, Fro-Zone, Mr. Miyagi, Pergo, Poke bowl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Had a little improve workout due to a little showing up late incident of the Q, but will not name any names.
Warm up (if I can remember it)
– plank with disclaimer, 5 core principles and mission of F3
-5 burpees (OYO)
Tha Thang:
-The warm up morphed into a start of some Mary with
21 bicycles (IC)
21 flutter kicks (IC)
21 heel touches (IC)
21 mountain climbers (IC)
10 single leg squat thingys (Mr. Miyagi’s choice) (OYO)
Pergos bat wings with little bricks (IC)
20 air punch combo (IC)
-Main thing:
21 squat thrusters with a press
15 burpees
21 bent over rows
12 burpees with a knee tuck
15 Skull crushers
12 burpees with Bonnie Blair in between
12 slow Merks
10 burpees with groiner in between
15 over head press
10 blockees
21 curls
10 double burpees (2 merks on each)
21 dips on block
15 regular burpees
May have had one more set of arm exercises and set of burpees in there, but you get the jist of it!
Ended workout with one lap of Indian run
COT:
– Bunch of injuries to be praying for
* Mr. Myagi’s surgery
*Frozone’s ankle (aka the new tutti fruiti)
* Slick’s groin
* Mater’s knee
– Praise for return of Dedo and the recovery he had!
Pledged and headed out!