F3 Olympics!
PAX:
– Subprime
– Gabby
– Douille
– Doc Ock
– Almonaster
Mosey to Moana’s Island.
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
Balance on 1 foot for 10 seconds – Each Foot
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Mosey to the Statue.
Boxing.
Rocky Balboas – 20 1 is 1 X2
Apollo Ohnos
Rinse and Repeat
Gymnastics
Pummel Horse – 30 seconds
Olympic pose – 15 seconds
Weightlifting.
Incline Merkin – 10 IC
Right Leg Step-up – 10 IC
Decline Merkins – 10 IC
Left leg Step-up – 10 IC
Dips – 10 IC
Gymnastics.
Wall Sit – 30 seconds
Wall Handstand Merkin – 5 OYO
Wall Hang – 15 seconds
Wall Handstand Merkin – 5 OYO
Mosey to Oak Alley.
Track and Field
Sprint to 1st Pole.- Run it out and Return.
20 Merkins – OYO
High Jumps to Pole 1st Pole – Run it out and Return.
Bobby Hurley’s – 20 OYO
Broad jumps to 1st pole – Run it out and Return.
Burpees – 10 OYO
Sprint to 1st Pole.- Run it out and Return.
20 Merkins – OYO
High Jumps to Pole 1st Pole – Run it out and Return.
Bobby Hurley’s – 20 OYO
Mary
Leg Lifts – 40 OYO, 1 is 1.
Freddie Mercury’s – 40 OYO, 1 is 1.
Russian Twists (Douilles) – 40 OYO, 1 is 1.
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Thanks for the opportunity to Lead!
