This one's dedicated to one of my favorite Kotters...
Someone give me a sick beat: https://www.youtube.com/watch?v=D11EkWEVtoU...
That's right; here we go...
(Return of the GAAP) Come on (Return of the GAAP) Oh my God ((Return of the GAAP)) Here he his ((Return of the GAAP)) Once again ((Return of the GAAP)) Pump up the world ((Return of the GAAP)) Watch his flow (You know that he'll be back) Here he goes...
The Thang: “Dynamic Warm-up for Runners”. Line-up on 50. Go 10 yrds with each of the following: 1) Knee Pull; 2) Ankle Pull; 3) Glute Pull; 4) March & Reach; 5) Lunge & Twist); 6) Leg Swing; 7) In Skip, 8) Out Skip.
Take shortcut to Vizion Church Parking Lot. Partner BLIMPS: Burpees 100, LungeWalks 100, Imperial Walkers 100, Merkins 100, Plank Jacks 100, Squats 100. Partner A runs around parking lot and up stairs, while Partner B does exercise. A picks up on Bs count.
Calf Raises: 10 double leg in cadence (IC); 10 single left IC; 10 single right IC; 10 double leg IC.
Mosey back to Revolution Park to trail under bridge. Grab a rock: Curls for the Girls (15x); Overhead Press (12x); Skull Crushers (12x)
Mosey back to football field for Executive Mary (IC): LBCs (12x); Dolly (12x); Freddie Mercury (12x); Rosalita (12x); J-Lo (12x).
NMMM: Observations - - Scrooge is exploring container planting. - Pipeline is obsessed with Colonial Ladies. - Vega likes Big Rocks and supports a "no breakfast" policy following an overnight stay. - Beethoven's Tinder profile offers cab fare home.
Announcements: - Vega could use some help moving next weekend. Heavy objects but all down hill. - Keep GOP in your thoughts and prayers. - Thoughts and prayers for Boy Scout's wife and Eminem's sister and their families. - F3 Flow M-F 3:00PM - 3:30 by Zoom. YHC has the Q every Wednesday. 15 minutes of stretching, followed by 10 mins of mediation and COT. bit.ly/F3Flow PW: 1111