Warmarama (BigBlue)

5 core principles

Mosey

Follow the leader: weave back and forth for the length of the parking lot alternating between: 5yd sprint, side shuffles and Carioca.

Static and dynamic stretching: butt kickers & quad stretch, toy soldiers & toe touches, imperial walkers & learn R/L/M, over the fence under the fence.

We’re motivated to start this AO – the motivater.

We’re going to weave a tangled web as we explore – Jack Webbs: 1:4 merkins & oh press up to 5:20

We don’t want to fail in launching this AO – Failure to Launch: hold Al Gore as Q counts 10-1 then tuck jump. Continue till failure to launch.

the Thang

Part I (Amanesia)

What I remember with my amnesia:

Mosey

Fancy mosey: Indian run with last person doing a burpee before they run to the front. One round. Second round, two burpees.

Abs

25 American hammer

45sec front plank

45sec plank on each side

10 v-ups

45 sec front plank

10 Hello dolly

45 sec left plank

25 flutter kicks

45sec right plank (or left again if you forgot which side you did last…)

10 Boxcutters

25 Shoulder taps

Part II (Sunspot)

Mosey back towards playground area to picnic tables.

Step-ups x17ic

Leg lever on table x17ic

Mosey

Pull-up x1

Toe to bar x1

Rinse/repeat increasing rep by 1 up to 5 reps

Mosey towards dog park

Bear crawl

Crab walk

Part III (DoubleDown)

Mosey

~100yd lunge walk

Mosey to golf course pavilion

Pinky Pie: 10-1Irkens & Dips

Mosey

~50yd lunge walk

Mosey to flag

Moleskin:

Great day to explore LANCO’s new AO aptly named “Destination”. We got to see much of the park at Overlook but there is still so much of the park we did not. At the COT we discussed the launch date and settled on Monday April 15th. The Bootcamp style workouts will be held Mondays 5:30-6:15.

It is a big beautiful park with lots to offer! Noo other workouts in LANCO on Mondays so mark your calendars and plan on joining the guys grow the mission of F3.