QIC: Tom Sawyer

Tom Sawyer – Q, Tiny Dancer, Heisenberg, Morpheous, Gravity , Rx, Lee White (FNG) – Sawtooth, Tin Man, Flight Nurse, LETC, Sparky, Minecraft, Niles, Mr. Miagi, Moab, Busted Grill, Hover round

Mission of F3:

Plant, Grow & Serve small workout groups for the invigoration of male community leadership.

Workouts are:

1) free of charge,

2) Open to men of all ages & fitness levels

3) Held outdoors — rain/shine, hot/cold.

4) Participants also volunteer to lead the workout in a rotating fashion, with no training or certification necessary.

Which means that I AM NOT A professional so move at your own peril & modify if you need to. Work out at the pace that is most comfortable for you

Warm Up:

Mosey to front lawn of Alderman for some warm ups…

25 Side straddle hops – IC

25 Cotton Pickers – IC

15 Mountain Climbers – IC

25 Hillbillies – IC

30 Sir Fazio Arm Circles – IC

The Thang: – partner up in Two’s

#1 – “Grapevine”

P1 karaoke down and then 10 wide-arm Merkins & then karaoke back the opposite way.

P2 little baby crunches while partner is going

Rinse & Repeat x 4

#2 – “Ships Passing”

P1 & P2 Face Each Other and do 10 partner wide-arm merkins

P1 & P2 Face Each Other and do 20 summu squats

P1 & P2 take off in opposite directions & pass each other on the back side and come back around to the front

Rinse & Repeat x 4 times

#3 – “Balls to the Wall” – Mosey to back side of building

Line up for balls to the wall for a 5 count, per pax………18 would be 90 seconds

#4 – “Flytrap Frolic” – Mosey to Venus Flytrap area for some individual work

Pax – 4 x 10 knee wall dips

Pax – 4 x 10 step ups

Pax – 4 x 10 merkins

#5 – “Blacktop Fun” – Burpee Suicides OYO – Spreadout

End Court to Freethrow line – 1 burpee & Back

End court to Halfcourt – 2 burpees & Back

End court to other Freethrow line – 3 burpees & Back

End court to end court – 5 burpees & back

Mosey back over to A for some Mary:

Mary:

Busted Grill – one legged dips

Tiny Dancer – Mountain climber merkins

Hover round – step ups

COT/Moleskin

Countorama

Namorama

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