F3 Orlando

                                            

 

 

THE TRIP AROUND THE LAKE

LOCATION:

  • THE ROOST  July 18, 2017
  • Q: Flower Child
  • 2 PAX: Fire & Ice & Flower Child

THE THANG:

  • Quick Disclaimer
  • Mosey the lake first CoP.
  • CoP: (warm up) Light Stretching. 50x Side Straddle Hops. 30x Imperial Walkers. 10x 8 Count Merkins, 20x Wind Mills.
  • Mosey to second CoP. 20x Mountain Climbers, 20x Incline Merkins, 20x squats.
  • Mosey to third CoP: 2ox Dips (OYO), 20x Crab Cakes.
  • Mosey and Lunge Walk to fourth CoP: (Parking Lot) Paula Abduls (Burpees).
  • Mosey to Fifth CoP: 50x Back Scratchers.
  • Mosey to Sixth CoP: 20x Peter Parkers, 20x Sumo Squats.
  • Mosey to Seventh CoP: 30x Calves Raises.
  • Mosey to Eighth CoP: 20x Step Ups.
  • Mosey to Ninth CoP: 50x LBC (OYO)
  •  Short Mosey to the starting point.
  • Counterama (2 Pax) and Namerama.
  • CoT followed by BoM.

MUMBLECHATTER: 

  • Great to have John (Fire & Ice) visit us from Houston!