F3 New Orleans

Tag: Rocket

  • Stairways and Tunnels of Fun

    The Scene:  The Colosseum

    Conditions: Early. Cool. Breezy. Gloom.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Worms still had the flag held hostage, so we met where we felt the flag would be.  It was early and cool, so we got warm by doing the following:

    • Capri Lap – a little mosey. We ran to a little hill near Perkins Road. There was actual light here.
    • SSH – 20x
    • Butt Kicks – 20x
    • High Knees – 15x
    • Al Gores – 10X.
    • Merkins – 10x
    • Bobby Hurleys – 10x
    • Burpees – 5

    The Thang: 

    Perkins Road was a little loud, so we ran over to another little spot under a tree. With no light. While there, we found the sand volleyball court. It was tempting, but we stuck to the script (maybe next time).

    • 30 Al Gores
    • 30 Lunges
    • 30 Merkins
    • 30 LBCs – We all sat on our 6, nervous that we were about to sit on an ant pile. Rumor has it that everyone made it out ok.

    We then moseyed back to normal spot near playground. We did a mix-up version of stairway to 7 (or stairway to hell, as Rocket calls it).  We ran from parking lot to driveway. Once there, did 1 burpee.  Then ran back for 5 Merkins. Ascended to 5 burpees and descended to 1 merkin.  T-Claps to Topanga and Duracell for running at top speed, while talking somehow.

    Finished with a little Tunnel of Love.  After what seemed like 10 minutes, we looked at our progress and it appeared we had only moved about 10 yards. Shoulders were burning.  Definitely feeling the love. So we spaced out our tunnel.  Finished strong.

    It was fun.

    Mary:

    Everyone led a Mary exercise:

    • Fastball – American Hammers – 20 count
    • Dagwood – Leg Lift – 20
    • Shangeaux – Jane Fondas (or “Our Sweet Jane” as Shangeaux called it) – 12x
    • Rocket- Jane Fonda (change over)
    • Topanga – Instead of ABCs, we spelled out Josh Black.
    • Duracell – Bicycles – 20x
    • Big Easy – LBCs – 25x

     

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Praise – Duracell’s relative Rebecca is cancer free! She has young children and has been fighting it for some time. Praise God!

    Announcements:

     

     

     

     

  • Stormed the Knoll

    The Scene:  The Knoll

    Conditions: Ominous.

    Welcome

    Disclaimer

    Warm-a-Rama:

    Seeing how the convergence on the North Shore was taking place at the same time, the JV team stayed back and “Stormed the Knoll.”

    • Capri Lap – a little mosey.
    • SSH – 10x
    • Al Gores – 10X.
    • Merkins – 10x
    • Goofball – 10x
    • Burpees – 5

    The Thang: 

    With Tornado warnings out, we thought it would be a good idea to workout together in an open park.  And because we’re men, and this is the USA, we did.  It went like this:

    The PAX moseyed to sundial. Formed circle and performed a little arm and leg circuit.

    • 20 Merkins
    • 12 Freak Nastys
    • 20 Incline Merkins
    • 12 Freak Nastys
    • 20 Derkins
    • 10 Freak Nastys
    • 30 Al Gores
    • 30 Lunges
    • 20 Step-ups
    • 20 Box jumps

    We then went on a little mosey.  But ended back at the sundial (easier access to shelter).

    We then did my favorite.  Partnered up and did Col Trautman.  One partner runs from sundial to pull-up bars and does 5. While the other did AMRAP of the following:

    A – Arms – Freak Nastys

    L – Legs – Al Gores

    A – Abs – LBCs

    M – M workout – Merkins

    P – P workout – Planks

    We then did a couple group exercises. We broke the field into thirds and did the following:

    1. Tunnel of Love – with only 5 PAX, this was a lot of crawling.
    2. Plank Snake – a lot of running.
    3. Bridge of Hate – So this was a new one. We all laid on our backs side by side. One person then laid down (backwards… which is important… like a trust fall) and then gets passed along by the PAX. Like crowd surfing.  Dagwood was first one up. Long story short, this ended quickly and Dagwood may have been violated. We do hope he shows up again and doesn’t press charges.

    Mary:

    With the ominous clouds still a brewing, we did our Marys:

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • Leg Lifts
    • American Hammers

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Announcements:

    Coffeeteria:

    We ordered our food and coffee. Shangeaux showed up to fellowship. Then those ominous clouds broke loose. The electricity went out (as a tornado touched down about 2 miles away). The millennial baristas were frazzled. They closed the store and went into the back of store to take cover. But the PAX stayed in the cafe, sipping our coffee, and talking about life.  Shangeaux gave some nice advice on parenting, and also explained to us how he has the best job. Ask him about it. Power came on.  Back to being men, serving our homes and community.

     

     

     

     

  • Soggy Bottom Boys at The Knoll

    Conditions: Mild temperatures, Wet, Damp, Humid, overcast. Although the rain stopped there was plenty of standing water so we could get our shoes and backsides soaked.

    ***Great post exercise story below too.  One new FNG on the way!***

      

     

    After getting over our disappointment that the rain had stopped we moseyed to the sundial for warmups consisting of Abe Vigodas, Austin Ass Kickers, 21’s and Bat Wings

    Following warm ups, we descended the Knoll to come up the other side doing lunges. The purpose of the lunges was to make the group look like Zombies from the Walking Dead. It worked.

    Assembling on the rugby pitch for Bearway to Heaven with Merkin Ladder, Q neglected to instruct the PAX to do a bear crawl between Burpee and Merkin intervals so the group just ran the first set. Rocket and Yes Dear were going fast and appearing to enjoy it so bear crawl requirement was reinstated for subsequent sets.

    Captain Thor Big Boy Sit Ups were next followed by a mosey down the Knoll so we could run up backwards 5 times doing the Bernie Sanders. Bern set in after rep 2

    Next, we moseyed to a spot with adequate mud and water for the Crunchy Frog exercise. Q’s cadence at this point sounded like a frog.

    Ending with an All You Got Run showed we had left it all somewhere back on the field with Moneycat’s car keys.

     

    Add-on by Worms:

    In the rain, lakes and mud Moneycat’s key fob fell out of his zipped jacket pocket somehow.  Most of the Pax had already left but the few remaining, Snackpack, Two-Shoes, Moneycat and Worms searched every inch of the park where we travelled and especially where he’d laid his jacket that morning but no luck. We called a known auto locksmith, Tigers Locksmith,  (an on-the-road key programming shop) but he wasn’t answering at the moment so I left a message.  We then called Popalock and they had someone on the way.   Then the Tiger Locksmith called back and said that “if you don’t have the fob then you still can’t start that car without the fob and the key”.   Fooey.    So I called the Popalock and said not to bother coming since Popalock could only open the car door to get Moneycat’s key but he’d still be stuck there since it was the key fob somewhere out there in those 96 acres of grassy knoll.   Popalock asked about the kind of car so they knew that but they failed to tell us that their guy could only get into the car and could not give him a way to drive the car.  I told Moneycat that we were not going to push him home while his engine was off and his transmission in park.  If it was in neutral I’m sure the 3 of us could grab that rear bumper and push Moneycat home since its only 12 miles to his home, but not with the wheels locked. I said no way.   So Drew of Tiger Locksmith showed up and he and Moneycat had a great time.  Turns out Drew Mulvanah is a Brother and is from New Zealand and he is very interested in F3.   He’s supposed to post with us soon!  Good work Moneycat for EHing the new man!  What a way to make friends other than over a beer!

  • The 5-Man Army

    The Scene: The Colosseum

    Conditions: Cold again (55). Really windy. Less than average muddiness.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It was early, windy, and chilly, so the warm-up was a little longer than normal.

    · Capri lap – we did about 5 laps in the parking lot.

    · Mosey – ran to parking lot on other side of Olympia Stadium.

    · SSH – 25x IC

    · Bobby Hurley – 15x IC.

    · Al Gores – 10x IC

    · Merkins -10x IC

    · Burpees – 7x on own.

    The Thang:

    Due to the Oscars, we did a little movie theme:

    1. Lt. Dans – I called these Aiken Legs, but a better name is Lt Dans (from Forrest Gump), cause afterwards we all felt like “we aint got no legs.” We stood on one end of parking lot and lunged to the median. Then did 10 squats. Lunged back to starting end and did 15 more squats. Went back one more time for 20 squats. These were painful, and pretty sure someone cussed at me.

    2. Speed Burps – Named after the movie Speed. While the movie had a bus, Keanu Reeves, and a bomb, we didn’t. So, instead, we did 10 burpees at each speed bump as we mosey’d back to flag. I took a Christopher Columbus route (all over the map) to make sure we hit up all the bumps.

    3. Col. Trautman – Named after the fella from Rambo. We partnered up. One did freak nasty’s AMRAP while other partner ran to monkey bars and did 5 pull-ups. We did this 4 times. And as Col Trautman said, “It was a bad time for everyone, Rambo. It’s all in the past now.”

    4. Catch Me If You Can — We kept the same partners. One partner took off running backwards while the other partner did 10 merkins. After 10 merkins, that partner sprinted to catch his partner. Then swap. We went from parking lot to driveway, which we could see for the first time thanks to the sun rise. We did this 4 times. Wheezing and slouching were at an all-time high.

    Mary:

    We were running late for Mary’s. But we did it. Everyone led their favorite Mary exercise.

    · Fastball – LBCs – 10x

    · Rocket – Double Legged Mt Climbers – 10x

    · Dagwood – Jane Fondas (Rt) – 10x

    · Shangeuxs – Jane Fondas (Lt) – 10x

    · Worms – Oooh Marys – 10x

    Count-o-Rama

    Name-o-Rama

    COT / BOM:

    Announcements

    FWIW – The 5-Man Army didn’t win an Oscar.

  • Legs, Core, Stretch at the Colosseum

    Warm a Rama

    Annie x20

    Capri Lap

    Toy Soldier x20

    High Knees x15

    Butt Kicks x15

    Trunk Twist w/extension  x20

    Arm Circle  F/B   x15

    Single Arm  Arm Circle R/L x15

    The Thang

    Mosey to Stairs

    Al Gore x15

    Plank w/Leg Lifts   x15

    Forward Lunge R/L  x15

    Plank Shoulder Taps  x20

    Backward Lunge R/L x15

    Plank to Elbow x15

    Squat Hold   1 min

    Incline Merkin on stairs   x20

    LB Freak Nasty on stairs  x15

    Elbow Plank   R/L   1 Mom each

    Mosey to Playground

    In Teams   Pull Ups Merkins Leg Step Ups (10 each)

    Mary

    LBC x15

    Leg Lifts x15

    Toe Touch x15

    Jane Fonda R/L  x15

    Plank Hold   Count to 30

    Stretch

    Child Pose

    Back Extension or Pickle Planters

    Count o Rama 

    COT

     

     

     

  • Love Potion #9

    The Scene: The Coliseum

    Conditions: 60 degrees or so. Always muddy.

    Welcome

    Disclaimer

    Warm-a-Rama:

    It’s Valentine’s Day, so we set the mood and warmed up together.

    · Capri Lap – a little mosey. Ran past football field to other parking lot.

    · High Knees –

    · Butt Kicks

    · Carioca

    · Side Straddle Hops – 20x

    · Bobby Hurley – 15

    · Burpees – 5

    The Thang:

    We moseyed back to the flag.

    In light of the romance in the air, 2 PAX partnered up and committed to each other for the rest of the beat down. We had a total of 5 PAX, so Rocket and Dagwood let me be the third wheel. It was sweet and they did a good job of keeping things from getting awkward.

    1. Colonel Traut Man – One partner performed Freak Nasty’s AMRAP while other partner ran to pull-up bar (monkey bars at park) and did 4 pull-ups. And then reverso. We did it 5 times.

    2. Tammy Wynettes – I called these Tonya Wynettes. Whoops. But Tammy sang “Stand by Your Man” – so we did. One partner does merkins while the other partner does Al Gores. Side-by-side. But room for Jesus. You both count and do the rep at same time. Once you hit 10, reverso. We went to 60.

    3. Bropees – This was the first partner routine where we got to spend quality time together. Face to face. Eye to eye. We did burpees in unison. When got to the top of the burpee, we jumped and gave each other high 10s. We did 10.

    A little mosey to a curb in the driveway. This is when our partner time (date) was over.

    4. Ascending Curb Crawls – We each bear crawled from one side of the curb to the other and performed 1 derkin (with feet on curb). We then bear crawled back to other curb and did 2. We ascended until we reached love potion number 9. There were a lot of midwife noises here.

    Mosey’d back to flag for Mary’s

    Mary:

    Rocket led us for the 6 min Mary. We could have used a dry surface, but we all chose the muddy grass cause we’re men.

    · Leg raises -10x

    · Shangeauxs (Mt. climbers with knee to alternate elbow). – 10x

    · American Hammers – 10 count

    · Double Mt Climbers – 5 count

    · Jane Fondas – 10x (each side).

    Count-o-Rama

    Name-o-Rama

    T-Claps for Dagwood for ditching fartsack and enjoying his first gloom workout.

    COT / BOM:

    Announcements

     

  • F3 Baton Rouge, AO#2. Perkins Road Park, 2-7-2018, 5:30AM

    This is our first meeting for the AO#2 in Baton Rouge.   ALL had a fine experience in the dark gloom at 0530 this morning.    Several new and exciting exercises this morning. Thanks to CAT5 for the creativity!

    Not so used to running in the dark like this but it was fun. Tried to dodge all the water puddles from last night’s monsoon season.  More rain happened shortly after we finished at 0630.  All but Worms and Gabriel had to head to work so Worms and Gabriel had coffee and donuts at Ed’s Donut shop near by. Gabriel is the FNG today.

    We had our first un-announced visitor from another AO today.   Jiffy worked out with us. He is here on business from BIRMINGHAM, AL.  THANKS to Jiffy for working out with us and giving us pointers on operating the group.  Fine young man.  He is a specialty industrial lubricants specialist and works in the Sugar milling industry and other industries.

    Exercise Cad/OYO Reps Start Time End Time Notes

    Mosey x2 Around OYO 5:30 AM Around the baseball diamond x2. End at Home Plate.

    Diamond Bear Crawl OYO Bear crawl around the bases. 1,2,3,4 Burpees at each Base.

    Ring of Fire Cad 10 In a circle, take turns of 10 merkins while others plank.

    SSH Cad 20

    Black Jack (modified) OYO 5 Cross the baseball field, 1 Merkin, cross back, 1 Burpee.

    Mosey to Parking Bars OYO

    Freak Nasties Cad 10 Dips on Parking Bars

    Incline Merkins Cad 10 Merkins on Parking Bars

    Freak Nasties Cad 8 Dips on Parking Bars

    Incline Merkins Cad 8 Merkins on Parking Bars

    Freak Nasty Cad 4 Dips on Parking Bars

    Lt Dan (“he’s got no legs”) Cad 10 10 Count – Squat, Lunge L, Lunge R, Squat, Calf Raise

    Black Snake 1 All Mosey. Last man weaves thru to Front. (like Indian Run)

    6MOM

    Mosey to Parking Deck OYO

    Homer to Marge Cad 10 Lie flat on Six. 4 Count. Lift feet 6in. Raise to vertical. Back to 6in.

    LBFC (LB Flutter Crunches) Cad 10 On Six. Lift feet. Flutter legs while doing LBC with Torso.

    Leg Lifts Cad 12 Lie flat on Six. 4 Count. Feet Up, Out, In, Down.

    Manatee (not Superman) Cad 15 Superman position. Touch left hand to left foot, alternate.

    <By Rocket> Cad 10 Rocket called a Mary exercise that I cannot remember.

    Mountain Climbers Cad 15 6:10 AM From pushup position, run in place.

  • Baton Rouge has a name! “The Knoll”

    The Scene:  The Knoll

    PAX: 12 — Rocket, Worms, Cat5, Workhorse, MoneyCat, Two Shoes, Bow Down, Fastball, MegaDad, FNG, FNG, FNG

    Conditions: 35 degrees. A lot of clouds. A little breeze. Chance of rain? Never.

    Welcome

    Disclaimer

    Warm-a-Rama:

    *Worms took a pic

    First day back after official launch. It’s Super Bowl Saturday, so we celebrated accordingly. We also celebrated global warming (cause its still cold in BR) and the winter Olympics.

    • Capri Lap – a little mosey.
    • Annie’s – 10X each arm
    • Al Gores – 10X.
    • Nancy Kerrigan’s -10x each leg. Go Merica
    • Bobby Hurley’s – 15x
    • Side Straddle Hops – 20x
    • Burpees – 5 on own – We did the clap, Hawgcycle.

    *Worms took some pictures

    The Thang: 

    The PAX moseyed to sundial. Formed circle and performed Global Warming (i.e. Al Gores and moving in a circle in unison). During movement, we also threw in 15 merkins, 20 Bobby Hurley’s, and 10 more merkins.

    *Rocket gave us a countdown. I was wheezing a little.

    Stayed at sundial and worked the pecs and tris.

    • 15 merkins
    • 10 freak nasty
    • 15 incline merkins
    • 10 freak nastys

    *Worms may have taken some more pics.

    Mosey’d to the football field. Bow Down, dressed in shorts and tee, was finally warm.

    We partnered up.

    One partner planked at goal line, the other partner did sprint/fast run 110 yds to other goal post.  Jogged back. We called them One Tens. Once back, partner switched and we washed, rinse, repeated. Our goal was 5 (each) plus 1, cause of Tom Brady’s super bowl rings.  We did 5. So, bet on the Eagles. Sorry, Giselle.  (I raced MegaDad on #5. He won. No excuses, but something wasn’t right (deflated?). I’ll get him next time.)

    *Worms met a fella

    Another mosey to warm-a-rama spot. We did tunnel of love.  Each person stands across from a partner forming tunnel with their arms.  One man bear crawls through the tunnel to the end and gets in position.  We go all the way thru until everyman has felt the love.

    *Worms took some more pics.

    Mary:

    Rocket led us for the 6 min Mary.

    • LBCs 20x
    • Jane Fondas – 10x each leg
    • ABCs – We laid on our backs with legs elevated and (tried to) write the alphabet with our feet. We did a few. But the PAX called out numbers, letters, strange grunts, and many were writing in short hand. Rocket stopped the misery.
    • Double Mountain Climbers – 10x – My ab either loved or hated this one. Hard to tell really
    • Mountain Climbers – 10x – FNG said these were Shangeauxs. Or maybe he said something else.  But it sounded like shangeauxs.
    • OOOO Marys – 10x. Thanks TP from Houston.

    *Worms definitely took some more pics. Maybe a video or two.

    Count-o-Rama

    Name-o-Rama

    Welcome – Shangeaux, Nancy the Destroyer (T-Claps for being out there with a new knee), and Gadwood

     

    COT / BOM:

    *The fella Worms met showed up for the COT. Our next FNG?

     

    Announcements:

    • We’re meeting at Kenilworth Park on Wednesday at 5:30am.
    • At Coffeeteria we named our AO The Knoll.

     

     

  • F3 Baton Rouge or Bayon Rouge – It is finally official – Noah’s Ark

    Like a Mommy Hyena hearing her pups call in the night – I was forced to hand off my Mothership Q for a chance at 15 minutes of fun in the Red Stick.  I knew those guys were in the capable burpee filled hands of FRACSAC.  Thanks Frac for taking my NOLA Q.

    Alarm clock popped at 445am.

    Rain.

    Park and wait.  515am

    A quick iced coffee from Morning Call – a little FOMO at the post Mothership coffeeteria in that exact spot in 3 hrs.

    Clown car:  Jingle Vader, and Babyface and YHC.  Hawg decided to fly solo.   Hawg posted last night that he expected 30 guys to post – I was worried he had a line on the 30 guys and was trying to figure out riding situations.

    1 hr drive.  Good convo with the other clowns.

    620am stop at Walmart for towels.  Steady rain now – lack of driver preparation.

    650am arrive at AO.

    Upon arrival there are 4 Shovel Flags planted.  Some reunions – and 21 PAX settle in for Red Stick beatdown!

    Baton Rouge wins the award for the most unusual dress code:  in attendance today – lots of pants, parkas, raincoats, turtle neck, 2 pairs of jeans, did i see jorts?, steel toed shoes, and the monkey feet shoes.  Stay Classy Baton Rouge!

    Jingle Vader brought a 5th flag.  Baton Rouge flag, Houston Flag, Pontiff Flag, Uptown Flag, and a Northshore flag!

    700am Hawgcycle started the show with a little shock and awe.  YHC was looking forward to a 10-9-8 descending Burpee count but that is OBTs shock and awe.  Hawgs shock and awe always does 10 burpees.  (Hate)

    First pearl – SSH x 31 *not 30 because of Wally Pontiffs number, burpees x 10, Imperial Walkers x 25, burpees x 10,  windmill x 10, burpees x 11, Tiger Bait Q’d an over head clap x 15, Worms Q’d SSH x 15, burpees x 10,  Mega Dad Q’d pistol squats right leg x 10, left leg x 10, burpees x 5 Along the way during this circle.  During windmills – I may have hiked up my shorts a bit so that Rudy could notice my quads.  (I wonder if he did?)

    **2018 is the year of the clap according to Hawg he wants to give the burpee clap to everyone in F3.  Good luck with that brother.

    715am Long mosey to down to the base of a big hill.  Partner up .  Partner one goes up the hill backwards twice.  Partner 2 does AMRAP squats.  Then flapjack.  Then Partner 1 does goes up the hill backwards twice and Partner 2 does merkins AMRAP.   **Hawg split at this point.  Slippery on the hill…Kind of made it fun.   At one point f3 – Mega Dad called me out for not cresting the hill.  I laughed because it wasn’t a modification just me being lazy.  Next time up the hill I made sure to crest the hill with authority.  That is why I love F3 – the accountability — MegaDad was teasing but he was right.  We can always hold each other to that level.  If it is a modify that is one thing, if it is whiskey dicking then push yourself!

    From here we mosey’d to the sundial.

    730am At the sundial we did step ups-left x 15, dips x 20, step ups -right x 15, declined merks (dirkins) 10 oyo, here ROOTS with his excellent cadence got us doing Power Ups x 20 left, Power Ups x 20 right.

    740am Hand off to STEVE.

    Steve long mosey’d us to the baseball field across Highland Road.  He divided us into 4 groups.

    Group 1 25 burpees at homeplate (the count)   Group 2 Peter Parkers -amrap    Group 3 Plank Jacks – amrap   Group 4 – Squat Jumps – amrap

    home to 1st – bear crawl, 1st to 2nd – duck walk , 2nd to 3rd crab crawl, and 3rd to home – bunny hop.  A little mini-animals on parade or NOAH’s Ark in the RAIN.

    The rain really hit hard during the baseball field!  Good stuff from Steve and a good way to show BR all of the awesome stuff to keep in the F3 bag of tricks.

    748am Final mosey up the hill to the Flags.  At the final circle we still had 5 minutes so I explained the concept of 6min of Mary (6mom).

    755 am Jingle Vader led us in the Russian Twist x 20 and the Dr W x 10.  Damn that Dr W.

    Our final exercise of the F3 Baton Rouge launch was led by our guest from Texas.  F3 Houston’s TP led us in OOOOOOOOOOOOOOOOO Mary.  An awesome exercise that I had never seen.  Will add it to my next NOLA Q.  and  a great way to FINISH!   Legs make a long circle while the Q says O Mary.  The count happens at the bottom – a goofy cadence but fun!  TP Tclaps for the gift!

    8am COT – Great prayer led by Shooter.  Thanks for the inspiring words brother (Tclaps).  We named FNG two shoes, FNG money cat, and FNG bow down.  So cool that this launch had reps from NOLA, Northshore, and Houston.  PAX headed to Franks for coffeeteria.  Nice spot for food-beats Starbucks.

    Excited for F3 Baton Rouge.  I hope it works.  You have been planted – it is up to you guys to make it grow.  You should try to add a weekday workout at a totally different AO soon.   Every guy who is posting needs to EH someone to join you in the gloom.  That growth will keep new ideas, energy and excitement at the workouts.    Don’t be nice with nicknames – workhorse and fastball got off easy.  Its OK to twist the knife a little.  Neck brace mentioned he would like a name change and at breakfast Roots came up with DOLLAR COLLAR.  I like that new one too.

    830am Franks

    945am back on the road to NOLA

    1040am drop off Babyface and JV

    11am show up at the hizzy

    Good luck BR – make it happen we are all counting on you guys.

     

     

     

     

     

  • Backblast, Baton Rouge, Dec. 23, 2017

    12-23-17
    Josh Black Fastball
    Rocket. Dirk Higginbotham, Rocket
    Devon Lajaunie, Propeller head
    Kevin McCarty, Wizard
    Darin-Hoosier-Daddy Travis

    Mosey to central brick circle
    Shoulder tap. Get in Plank position. Rest on left hand only. Touch rt shoulder with right hand. Do left side.

    Squats
    Ballerinas – Toe Squats
    Mary
    Al Gore
    Alabama butt kickers
    Mosey around the track from circle to building clockwise

    Crab walk
    Merkin
    Derkin
    Flutter kicks
    Tin snips (touch feet together)
    Scissor kicks