Warm Up:
-Low Plank…(5 core principals, F3 Mission Statement, explanation of workout)
-Pledge of Allegiance
Opening music of Top Gun begins…(Watch the opening scene of Top Gun if you don’t remember the music)
Bat Wings…for approx.. 2-1/2 mins. while intro music plays…
-Arm Circles (x10 IC)
-Circle Arms (x10 IC)
-Seal Claps (x10 IC)
-T-Claps (x10 IC)
-Michael Phelps (x10 IC) …get those wings flapping
-“Danger Zone” starts playing…
-Perform SSH continuously. Every time the words “danger zone” are heard, do a single squat. (Approx. 3:50 of SSH and squats)
The Thang:
-Rifle Carry blocks to field, circle up.
Gotta go through a tunnel to get to your plane…
-Tunnel of Love
(Rocket Man and Starlite experienced their first ever TOL!)
Mosey back to circle…
TOP GUN!
10 Reps Each…10 Minute EMOM. Repeat the 5 exercises throughout the entire 10 mins.
1.) Block Curls (x10)
2.) Lunge (x5 per leg)
3.) Bent Over Row (x10)
4.) Over Head Press (x10)
5.) Squat (x10)
Every Minute on the Minute, (x3) Burpees for 10 mins.
“It’s Time to Buzz the Tower”
6 min. EMOM Timer. For 1 min., all PAX on the flight deck perform called exercise. 2 PAX sprint (never leaving their wingman) across the infield, around the back of the backstop (Buzzing the tower), and back to the circle (flight deck), and commence the exercise everyone else is performing.
Trojan ran first, and by himself, because he was “Jester”
Exercises called:
1.) Lunges w/ Arm Circles
2.) Squat Chinooks
3.) Flutter Kicks
4.) Blockee
5.) Mountain Climbers
6.) WWIII
Since we did 30 Burpee’s during Top Gun, we did 10 more burpees OYO to get to 40 total for the 40th anniversary.
Mary (Head back to the hangar)
(Gotta get those abs beach volleyball ready!)
-Flutter Kick, wings “overswept” (hands under butt) (x10 IC slow)
-Flutter Kick, wings out to side, for sub-sonic flight (hands out to side) (x10 IC fast)
-Flutter Kick, wings swept for supersonic flight (hands over head) (x10 IC super fast)
-LBC (x15 IC)
COT
-Never leave your wingman!
-Starting today, for 1 week only, Top Gun & Top Gun Maverick will be showing in theaters and IMAX theaters!
-Making the switch to Slack is happening! If you’re not on Slack yet, what have you been doing?!
-PA Convergence…sign up!
Prayer requests for Big Blue and his recovery with his thumb, and Caterpillar’s son, Caleb, having tests done for his heart.
The associate pastor at my church fell off a horse a few days ago and fractured a few vertebrate.
Thanks for following my lead, and letting me feel like I was Maverick for a little while this morning! It was fun doing a workout around 2 of my favorite movies. Thanks for being my Wingman, Red Card!
~Bunyan out