Kotter on the Q

Sunrise on the horizon as we launched into our mosey, led by Yo Yo Ma. The lions were making their presence known with fierce and majestic bellowing the entire beatdown. It was as if our bodies were given voice.

The Thang

Warmorama:

  • Arm Circles
  • Moroccan Night Clubs
  • Don Quixotes
  • Side Straddle Hops
  • 3-stance Air Squats
  • Merkins
  • 3-side Planks
  • Dollys
  • Bicycles
  • Crab Cakes

Primer:

  • Sprint
  • Jump Squats
  • Side Shuffle
  • Split jumps
  • Nur
  • High Jumps

1 Bear/Crab Suicide

The Main Event:

Partners: Accumulate reps to the following exercise totals, alternating 1 run down and back up Mother Hill:

  • Carolina Dry Docks 100
  • Merkins 100
  • Leg Lifts 100
  • LBCs 100

Finished with 1 round of Mary and an EH of a handful of men from a local church.

Prayer/Announcements:

  • Condensor and all other Pax who are battling illness
  • Papa Smurf’s sister
  • Diesel’s wife
  • Kotter’s students
  • Make sure you’re receiving the newsletter each week and EHing.
  • Papa Smurf and Kotter are planning on a marketing campaign to all pastors in the Sarasota area to raise awareness about F3

F3 Suncoast