High Rise coined the term Flannel Friday during Covid for Friday City Park workouts with 90’s grunge tunes. We kept the theme going today at NOMA. Today was a simple Tabata theme with no running. We have many F3 brothers recovering from leg injuries at City Park. The disclaimer was given reminding of physical distancing and off we go.
A slow mosey around NOMA and the warm-up COP: SSH x 20 IC, IW x 20 IC, Grass grabbers x 10 IC, Windmills x 10 IC, Arm circles 10 forwards 10 backwards, Michael Phelps x 10 IC.
The Thang: Tabata at the NOMA fountain. 10 stations, 10 exercises, 45 seconds of exercise, 15 seconds rest. 3 rounds. 2 minutes of rest in-between with Mary.
The exercises: Broad jump up steps, Dips, Mountain-climbers, Shoulder press with cinder block, Parker-peters, Power-ups, Shoulder taps, Burpees, Curls with 20# dumbbells, Merkins.
The tunes: 90’s grunge and rap.
3 minute cool-down with stretching. COT: name-o-rama, intentions, and a prayer. The work-out was reminiscent of a JV leap-year beat down on leap-day where JV led 29 exercises in one spot without ever leaving the circle. Beautiful. Thanks for letting me lead.
Walleye
