August 5, 2020

ABC’s of the Exicon

THE SCENE:
Upper 60’s and beautiful.

F3 WELCOME & DISCLAIMER

Done and Done

WARM-O-RAMA:
Peer led fashion – Mohawk – 20 SSH IC; Beef Log 15 Imperial Walker IC; Soulja Boy 15 Hillbillies 10 IC; Eagle 10 Daisy Pickers IC

THA-THANG:
Grabbed CMU’s and moseyed to park

YHC introduced ABC’s of the Exicon.  Each letter represented a different exercise from the Exicon and we worked through each letter first introducing each exercise and completing 3 – 5 of each.

Next – we rotated through each PAX starting with the first letter of their F3 name and completing the corresponding exercise/reps.  We had 5 PAX and made it through 4 letters of each PAX name.  Not bad!

A – Alligator Merkin (20, 10 down and 10 back)

B – Blockee (15)

C – Cheerleaders (12)

D – Derkin (20)

E – Elf on the Shelf (NO CMU!!) (8 IC)

F – Fire Drill (loved this one)

G – Gorilla Humper (15)

H – Heavy Freddies (IC) (15)

I – Iron Mike (10, 2=1)

J – Jackees (15)

K – Knerkins (20)

L – Louganis (10)

M – Monkey Crunches (20)

N – Never Cross Dolly (12)

O – Outlaws

P – Peter Parker (10 2=1)

Q – Quick Feet (may not be in Exicon)

R – Reverse Crunch (20)

S – Squat w/CMU (15)

T – Travolta Merkins (20)

U – Upright row w/CMU (15)

V – Van Gohda (10)

W – We’re not worthy praises w/CMU (10)

X – X’s & O’s (great Mary!)

Y – 30 sec. plank

Z – Zebra butt kicks (10)

MARY:
Plenty MARY was done during Tha-Thang

COUNT-OFF & NAME-O-RAMA:
5 PAX – Emmett, Soulja Boy, Mohawk, Beef Log, Eagle

CIRCLE OF TRUST/BOM:
“Dedicate yourself to what gives your life true meaning and purpose; make a positive difference in someone’s life” Roy T. Bennett

ANNOUNCEMENTS:
Discussed F3 anniversary workout and Iron Pax.

QIC:
Eagle
Workout Date:
08-04-2020