Date: 12 May 2020
Location: AO Roadrunner, F3 Phoenix
In the Gloom: Stu, Timber, Shock Collar, Odin, Dora 1,2,3 (Q)
On the Zoom: Twinkle Toes, Uhaul, Sweater Vest, Chief
Disclaimer.
Warmup:
30 seconds of each: Run in place, Butt-kickers, High Knees, Arm Circles Forward, Arm Circles Backward, Alternating Arm Circles (one forward, one backward then switch), Windmills, Inch Worm to Merkin
Thang:
Pyramid then rotate exercises and Pyramid again. 30 secs per exercise.
Exercise 1 – Star Jump Burpee
Exercise 2 – Plank Jack with Shoulder Tap
Exercise 3 – Front/Back Jump
Exercise 4 – Explosive Merkin
Exercise 5 – Jump Squat Twist
Exercise 6 – 4 Point Sprints
Merry
Maintain low plank throughout – 10 reps each (each side counts):
Hip Drop Side to Side
Spider Plank
Side Plank to Side Plank
Hand to Foot Plank
Plank Walk In – Jump Out
COT:
Count-o-rama
Name-o-rama
F3 Phoenix 