August 9, 2019

Fly Like A Bird – Neverland

Neverland, Uncategorized, Weekday

THE SCENE: No clouds in sight at the shiniest AO in Memphis.  It was a great day for flying!

F3 WELCOME & DISCLAIMER: Done.

WARM-O-RAMA:
Typical warmup to get those muscles ready for flight, i.e. daisy pickers, air squats, arm circles, etc.

THA-THANG:
Eight HIM soared as Toucan led the way!  We had an string of pearls, (run 100 feet to each exercise), AMRAP style for 7 minutes, all in sets of 10 reps in 3 unique stations.  21 minutes in total.  It was plenty!  Exercises included:

  • Station 1
    • Clapping Merkins
    • Burpees
    • Jumping lunges
  • Station 2
    • Inchworms with a release merkin
    • Side straddle hops
    • Broad jumps
  • Station 3
    • Diamond merkins with release
    • Side straddle hops
    • Jump squats
  • We finished off with 2 minutes of Heisman, skaters and high knees.  A horse fly saw we were having so much fun that he decided to join us!

MARY:
All about a few minutes of abs work for good measure.
COUNT-OFF & NAME-O-RAMA
8: Arch, Ice Cube, Toucan (QIC), Rage Quit, Beef Log, Flobee, No Fuego, Zima

CIRCLE OF TRUST/BOM:
“When what you think, say and do are in alignment, you will have harmony.”

ANNOUNCEMENTS:
All HIM landed safely and made it out to the coffeeteria.

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