F3 the Musical

AO: Genesis

When: 03/15/2020

PAX:

Number of Pax: 8

Pax Names:

See Twitter video

Number of FNGS: 0

FNG Names: None

QIC: Huckleberry


Introduction

All exercises include a musical accompaniment.

Warm-O-Rama

Blues on the speaker;
Short mosey
Weed Pickers
Copperhead Squats
Little Arm Circles (LAC) & Big Arm Circles (BAC)
Windmills
21s SSH

The Thang

5&10: 5 exercises 10 Reps run stairs between exercises to random Blues Music
(Mountain Climbers, Supermans, Squats, Dips, Big Boy Situps)

Mosey

Bring Sally Up – Squat – “Flower” by Moby

Mosey

Bodies Hit the floor:  on lyric  “Let The Bodies Hit The Floor” do a Donkey Kick (26 Total). When the song counts (1, 2, 3, 4) do a Merkin (21 Total). Always plank. “Bodies” by Drowning Pool

Mosey

Cotton Eyed Joe: Man singing: SSH / Banjo solo: CEJ alternating single leg squats / Woman singing: Lunges.  Rednex

Mosey

Rock around the Clock – Bear Crawl or Lunge around in a big circle. Bill Haley

Stair climbs to 90s alternative music

6mom:

American Hammer
Situps
Flutter Kicks
Protractor: hold at 45
Planks
Suzanne Sommers

Circle of Trust

6 feet of separation. Prayer for country and community. Yazoo’s family.

Naked Man Moleskin

The Lord has not given us a spirit of fear, but He has given us a sound mind and the Holy Spirit as our guide.