AO: The Furnace
When: 2/29/2020
PAX: 16
FNG: Gene Simmons and his dog (F3 name “Jack”)
Q: Sherpa
Intro
- Disclaimer (You versus You, not a professional)
- Explained the history of Leap Year. After every exercise we are to do 4 Leap Frogs in honor of the Leap Year, 1 less if you are between 30 and 40 years old, 2 less if you are older than 40
- Spaetzle arrives late receives the chain and clock from Pixel
Warm-O-Rama
- 15 Seal Jacks
- 15 Diamondback Squats
- 2x20yards of bunny hop with a twist
- 2x20yards of backward duck walk
- 2x20yards of spider lunge
The Thang
- Chicken Run: (Aka Indian run for Chickens) Lead Chicken carried a 50lb bag of chicken feed. Last Chicken did 3 Merkins and 4 leap frogs.
- BAT Wings
- 20 Forward Arm Circles hold
- 20 Backward Arm Circles hold
- 20 Seal Claps hold
- 20 overhead Claps
- Using a 4 count
- ONE TO FOUR RATIO
- 1:4 then 2:8 then 3:12 then 4:16 (Repeat)
- 1:4 Leap Frog + Seal walk (crawl while dragging legs)
- 1:4 Burpee + Bear Walk
- 1:4 Crab Jacks + Crab Walk
- Cheetah run (run as fast as you can)
- Racoon Crawl on picnic benches
- Monkey Squats
Mary –
- 20 Frog Crunch
- 20 Starfish Crunch
- 20 Dead Bug
- 5 count Plank Arama Low, up/down, high, R side, L side)
Count-a-rama
Name-a-rama
COT – talked about the purpose of Lent
Coffeeteria
F3 Phoenix 