March 22, 2019

Four Cones of Card Flipping Fun

Annex, Uncategorized, Weekday

THE SCENE: 

Calm and about 50 F

F3 WELCOME & DISCLAIMER

Provided

WARM-O-RAMA:

Side straddle hop x 30

Daisy pickers x 10

Arm circles x 20 (forward and reverse)

Burpees x 10

Mosey around parking lot

THA-THANG:
A total of four cones were setup at two different concrete pads.  Next to each cone was a notecard with exercises.

Round 1 – all exercises were 20 reps; bear crawl between cones on each pad.

  • Arm curls with CMU & Reverse crunch
  • Diamond merkins & Freddy mercury’s
  • Jump knee tuck & Nolan ryan’s
  • Squats & Little baby crunches

Mosey around parking lot

Round 2 – Flipped notecard and did the following exercises (20 reps each); bear crawl between cones on each pad.

  • Shoulder press with CMU & Pickle pounders
  • Military merkins & Flutter kicks
  • Wide Merkins & Dying cockroach
  • Monkey humpers & Big boy situps

Moseyed to playground; did 20 dips on benches and returned to cones

Rinse and repeat Round 1 with 10 reps each

Rinse and repeat Round 2 with 10 reps each

Moseyed to playground; did 15 reps of Erkins and Derkins

Return to Start Ex

MARY:
Enough time to stretch

COUNT-OFF & NAME-O-RAMA
3 PAX participated:  Grimace, Speedy, and Tree Hugger

CIRCLE OF TRUST/BOM:
None

MOLESKIN:
None

ANNOUNCEMENTS:
None.