25 PAX; 25 deg F: ‘nough said.
Warm up:
Circle up in center of field
Little Baby arm circles OYO–forward, reverse
Big Baby arm circles OYO–forward, reverse
Windmills x 10 in cadence
Name-off and head count
Twists x 20 in cadence
Dragon w/a tail x 10 in cadence
Merkins x 10 in cadence
“Jump Around” jambox–twists (intro)–air-squats (rap)–Bobby Hurleys (chorus)
Thang:
Mosey to guardrail and stand on a post
One-legged dips alternating legs with Indian run up hill until entire PAX reaches stop sign
Merkin modified pyramid–8, 10, 7 with left-arm highs and right-arm highs 10 count in-between
Walking lunge Indian runs–CH vs. DU (no clear winner)
Modified Jacob’s ladder at hill in lower bus lot–start with 5 burpess + 1 air squat, then 4 + 2, 3 + 3, 2 + 4, 1 + 5 (total: 15 burpees + 15 air squats)
Run to rock pile via track–jump fence, pick a rock
Air press w/rock x 10 in cadence
Tricep curl w/rock x 10 in cadence
Rows w/rock x 10 in cadence
“Jump Around (Remix)” while passing rocks in circle–switch direction at chorus
Drop rocks, mosey to field, circle up
Marys:
SSH OYO
Low-flutter kick x 20 in cadence
Hold ’em up long count
High-flutter kick x 20 in cadence
Rosalita x 20 in cadence
Hello Dolly x 20 in cadence
Dying cockroach x 20 in cadence
Hold ’em up 11 count
COT:
Florence 4th (5k/10k run)–3/5 8:00am 9th Street, Durham
The Bull–3/12 7:00am 9th Street, Durham
Marine Mud Run–4/30 3:00am bus to SC (NB: To sign-up with F3, do not use standard web link!)
