AO: Lightning Rod
Weather: 52, dark, clear, no wind
Q: Jellyfish PAX: Goon, Kiwi, Free Lunch
Warmups
Slow high knees 12x
Side shuttle hop 15x
Daisy pickers 5 count each leg
3rd grader exercise – 10x
Monkey humpers – 10x
Partner shoulder stretch
The Thang:
Mosey on down to the field
Line up on field. Start at goal line. Lunges to 10 yard line.
Participant calls out exercise – perform it 10 times. (Kiwi called out Burpees)
Mosey to 25 yard line.
Participant calls out exercise – perform it 25 times. (Goon called out Merkins)
Mosey to 50 yard line.
Participant calls out exercise – perform it 50 times. (Free Lunch called out Jump Squats)
Mosey to 25 yard line.
Participant calls out exercise – perform it 25 times. (Jellyfish called out Freddie Mercuries)
Mosey to 10 yard line.
Participant calls out exercise – perform it 10 times. (Kiwi called out Bonnie Blairs)
Lunges to goal line. Mosey back to opposite goal line.
Rinse and repeat with same exercises on your own.
Mosey back
COT -Health – your health, my health. We are all out here to get better mentally and physically. We are fortunate to be healthy to get up, work hard, sweat and bond with each other. Don’t take your health for granted.
F3 Portland 