F3 Gold Rush
Plant. Grow. Serve.
LOL a Tabata

LOL a Tabata

5 core principles
Mission statement
Welcome FNG Mike

Spirit Fingers, MarkyMark, Frank the Tank, Samsonite, Excitebike, Peach, Yoshi, Foghorn, Happy Meal, Clove Luigi, Birthday Suit, Top40, Sue, Mudslide, Fanny Pack, LOL, Unicorn, Bowser

Warm up
Cherry Pickers x11 IC
Scorpion Dry Docks x11 IC
Outlaws to the Right x10 IC
Reverse to the left x10 IC
Reverse crunch x10 OYO – (in yoda voice) “The gloom horn is strong in this one” a theme that continued throughout

The thang
Tabata style workout. 20 seconds on 10 seconds off
4 rounds with 5 half court suicides after round 1&2 (not enough time for round 3 and 4)

Scorpion Dry Docks
Shoulder taps
Side Straddle Hops
Jungle Boi Squats
Alternating Lunges
Monkey Humpers
Overhead Claps
Seal Clap
Grady Corn
Small circles
Scorpion Dry Docks
Reverse Crunch
Outlaws- right
Outlaws – left.

Be Kind be Grateful – keep it simple
Named Bowser

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