11 of us met on the Village Green in Southern Village for my respect 50th Birthday Q to music featuring the greatest hits from the 80s and 90s (Dean Wormer really loved it!) This is what we did.
Warm-up:
30 side-shuffle hops
10 forward arm circles
10 reverse arm circles
15 imperial walkers
Learned how to do the Ninjitsu get up drill
Main event
Tabatas 20 second on, 10 second off, with 8 sets of each exercise, then 45 second of rest between exercises
Round 1: Burpees
Round 2 Squats
Round 3 Core- alternating between WWII and LBCs
Round 4 Merkins-alternating regular, wide grip, staggered, diamond
Round 5 Core- alternating between tornadoes and flutter kicks
Round 6 Lunges-alternating between forward and reverse
Round 7 Core Alternating between Get Up Drills and WWII with punches
Round 8 Plank, bows to toes, regular, right hand high, left hand high
Round 9 Alternating between dips and Derkins or Erkins
COT
Thanks all for joining and enjoying my music. Thanks for the motivation, fellowship and fitness you all bring to F3!
