Warm o Rama
- Start Super slow to increasing to super fast on ALL these:
- 10x Dancing Burpees (3 ct High Knee + Burpee on 4)
- 10x Cherry Picker
- 10x Ferris Wheel (4ct @ 9 , 12, 3, 6) Wide stance – huge stretch.
- 10x Side 2 Side (4ct Toe Touch – like Speed Skater )
- 10x Freddy Mercuries (4ct – long stretch)
- 10x Moon Dancers (4ct – inverted Freddy Mercuries)
- 10x 180 Leg Lifts (4ct 90, 180, 90, 0 )
- 10x Merkin Rolls (3ct)
- 10x Bruce Lee’s (Side Kick with rear elevated dismount) 4ct (1 side kick. 2-3-4 by 4 your foot is behind you after being spun back around behind you all the while in the air at the same level you kicked)
- 10x Rocky Balboa’s (4ct punches – in fighter stance – Jab cross jab cross) @ rep 5 switch to Jab cross jab upper-cut.
Transition to Lake: Indian Race Run
The indian race run is like the indian run but with two races added. The last person in line sprints up to front and back to back and keeps going around back up to the front. So each person does two loops around the train. When that sprinter gets to the back the first time, the next person in line races him back up to the top. Upon reaching the beginning the first person stops and the second person begins his loop to the back where the next last person will race him up to the top. (Repeat).
The Thang – Big Quarters
An AMRAP around the lake for time 20 Minutes. At each quarter mark around the lake there is one exercise. Each one increases by 25.
- @3 O’clock do 25 Burpees
- @12 O’Clock do 50 Merkins (or 2ct Iron Mikes)
- @9 O’Clock do 75 Flutter Kicks (single count)
- @6 O’Clock do 100 LBC’s
Start at 6 O’Clock with no LBC’s.
Transition to State Farm Stairs:
- Merkin Centipede: In single file plank line. AS FAST AS POSSIBLE. Last person does merkin roll (from warmup) and sprints to the front of the line. As soon as the sprinters feet passes the next persons head, the next person Merkin rolls to the side to a sprint to the front. (Repeat).
- Baby Merkin Centipede: Same thing but on elbows.
- Sun Bathing Centipede: Same thing but in reverse plank (belly up – or stiff straight crab)
Mary – Thor Slappers
- At top of small stairs do 10x Thors (BBS + 4 Hammers)
- Run to top of big stairs
- At top of large stairs do 10x Clap Jacks (clapping merkin + Star Jack)
Transition back to AO: Three lines with this JODY
- F3 F3 – F3 Beatdowns are the best
Always Free but you give up some rest - F3 F3 – Jesus Christ is His Name
Givin Glory to Him is our Aim - F3 F3 – High Impact Men Givin glory to His Name
Day by Day We give Christ the Fame - F3 F3 – I hope my wife don’t get mad today
Cause I woke her up goin to F3 - F3 F3 – We hope our wives don’t get mad today
Cause I’ve gone to F3 five times this week - F3 F3 – Gettin up before dawn is what we do
It don’t seem right if it ain’t in the gloom - F3 F3 – Iron Sharpens Iron Day by day
Sprints and Burpees all the way
Sprints and Burpees all the way - F3 F3 – God Help us Trolley’s on Q, 200 Burpees is what he wants us to do.