+ Al Borland & Mancow

Warm Up:

Goofballs IC x20

Tappy Taps x10

Alarm Clocks x 4

Lap around AO

 

The Thang

Spelled peoples F3 name based off the exercises listed below.  Ran out of time so the last couple minutes went down the list to make sure we did every exercise at least once.

A- Butt kickers 20 sec

B- 10 burpees

C- 20 Curls

D- 20 dips

E- 10 Blockies

F- 20 Flutter kicks IC

G- 25 Goblet squats

H- High knees 30 sec

I- 20 Irkins

J- 15 Squat Jumps

K- 10 Lunges per leg

L- 25 LBC’s

M- 20 Merkins

N- 20 Mountain climbers IC

O- 20 Overhead Press

P- Plank one minute

Q- 20 Plank Jacks

R- Bear Crawl

S- 25 Side straddle hops IC

T- 25 Bench press

U- 20 Calf raises

V- 20 Derkins

W- Wall sits one minute

X- 10 Donkey kicks each leg

Y- Murder Bunnies

Z- 25 Squats