…so he came to make his performing debut at Pullen Park & warmed a PAX of 11 with love songs that were straight butter, ya’ll. He sang with attitude. He danced with confidence. He left glitter strewn about. True story. If you were there, you know. If you weren’t…here, read about it:
WARM-UP:
SSH x 20
Good Mornings x 20
Sir Fazio Arm Circles x 10 (reverse)
Imperial Squats x 20 (Imperial Walker-Squat hybrid)
THE THANG:
Mosey clockwise to lakeside steps for…
Step Irkins x 15
Quick Feet x 15
Mountain Climbers x 15
Jog to bridge central for…
Lunge Walk across 1st bridge
Bear Crawl around gazebo
Lunge Walk across 2nd bridge
Sprint to lakeside fountain for…
Inverted Toe Touches x 15
Rosalitas To Heaven x 15
Kindergarten Peoples Chair x 20 count
Jog to carousel steps for…
Robert Plant up & down x 2 (hit every step)
Calf raises x 10 (5 steps/5 reps)
Chilcutt plank at the top when complete
-Q hand-off to Mister Rogers-
Jog to park road & count off 1’s & 2’s…
1’s do roadway Sprints down & back while 2’s perform Merkins (flapjack)
1’s do roadway Karaoke down & back while 2’s perform Prisoner Squats (flapjack)
1’s do roadway Backwards Sprints down & back while 2’s perform Alternating Lunges (flapjack)
Recover on the jog over to tennis courts rock pile & grab a rock for the gun show…
Curls x 20
Shoulder presses x 20
Tricep extensions x 20
Rock Merkins x 10
Return rocks to the pile & jog back to the park road for…
Indian Run back to the front parking lot & thru the park entrance to amphitheatre stage
MARY:
LBC’s x 20
WW2 sit ups x 10
Merkins x 15
Mountain Climbers x 15
COT/Naked Moleskin:
Lots of fun banter in naming FNG-Juice (George Seamen). Use your imagination.
Continued prayers for Dufresne & Orwell’s family.
Upcoming events covering all 3 F’s abound. Check F3 website & Twitterverse.
Mister Rogers led us out in prayer.
