May 5, 2020

CINCO DE SANDLOT 5/5/20

THE SCENE:
71 and muggy

F3 WELCOME & DISCLAIMER:
Provided for the punctual and tardy

WARM-O-RAMA:
All four-count and in cadence
-Side Straddle Hop (20)
-Imperial Walkers (12)
-Hillbillies (12)
-Arm Circles (little/big/forward/backward) (20)
-Daisy Pickers . . . slowly, just as they were created by God (12)
-Mountain Climbers (12)
-Tempo Merkins (12)
-30 seconds of selfie stretch

Mosey to the Rugby Pitch

THA-THANG:
Three Exercises: KILLER BEES, KILLER CEES, KILLER DEES

  1. Killer Bees: Bearcrawl to end point. Return by doing 3 Broad Jumps and then 1 Burpee until back to starting line.
  2. Killer Cees: Crabwalk to end point. Return by doing 3 steps of Carioca (often confused with karaoke) and 1 Clurpee (a burpee with a clap) until back to starting line.
  3. Killer Dees: Duck Walk to end point. Return by doing Dan Taylor (AKA Lt. Dan bc you feel like you’ve got no legs) which is four lunge steps plus one squat.

Round One: 25 yards one-way travel, did all three 1 time.
Round Two: 25 yards one-way travel, did all three 2 times.
Round Three: 25 yards one-way travel, did all three 3 times.
Round Four: 25 yards one-way travel, did all three 2 times.
Round Five: Extended travel: 40 yards one-way travel, did all three 1 time.
Exercises were performed (usually) one at a time with early finishers holding plank till all in.

MARY:
Done in ladder format (do them all once and then repeat in reverse order) in cadence with 12 four-count reps each:

Tempo Merkins
Groiners
LBC’s
Flutter Kicks
American Hammers
Freddie Mercury

COUNT-OFF & NAME-O-RAMA:
7 PAX

CIRCLE OF TRUST/BOM:
Don’t miss the lesson(s) of this season.

MOLESKIN:
So good to reopen the Sandlot!

QIC:
Altar Boy
Workout Date:
05-05-2020