F3-Q for 6/1/2017

TIME: 0530
TEMP: 57

COP – Bumpher

• The PAX (13): , Glory,, Kardashian, Shepherd, , Refill, Ambien, , Penn-Seagal, 2nd Amendment, Cooter, Betsy, Pythagoras, Chomp, Rite-Aid, Bumpher

Disclaimer
Prayer

WARMUP :

          Arm Circles – 20 count

          Windmills – 15 count

          Merkin – 10 on own

          Shoulder Pretzels – 20 count

 WORKOUT :

          -Mountain Climbers – 20 count

          *Dying Cockroach – ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. (10 count)

          -(HIGH-LOWS) – Makhtar N’Diayes From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. (10 count)

          *Dips on ledge – (20 count)

          -Clurpee (clap burpee)  – (5 count)

          *(Plank Rollovers) Plank – Merkin –  Back Plank – Dip – Plank (repeat) (4 each direction)

          -Russian Twist (ab torso twist) – (20 count)

          *Plank Jacks – (15 count)

          -Freddie Mercury – (bicycle situps) – (20 Count)

          -Mosey around park

Round Two

          -Mountain Climbers – (20 count)

          -*Dying Cockroach – ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. (10 count)

          -(HIGH-LOWS) – Makhtar N’Diayes From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. (10 count)

          *Dips on ledge – (20 count)

          -Russian Twist (ab torso twist) – (20 count)

          *Plank Jacks – (15 count)

          -Freddie Mercury – (bicycle situps) – (20 Count)

          -Mosey around park

          -One legged squats off ledge (10 count per leg)

          -Downward Dog Donkey Kicks (10 count per leg)

          -Mosey around Park

          -Hop up stairs -> lunges on flat ->hop up stairs -> lunges on flat -> hop up stairs (2 times)

 

COT

Count-o-rama (13)
Name-o-rama (Glory,, Kardashian, Shepherd, , Refill, Ambien, , Penn-Seagal, 2nd Amendment,              Cooter, Betsy, Pythagoras, Chomp, Rite-Aid, Bumpher)
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