The Workout of Oz – One Year Later

Great to see 21 men gather this morning to prove that we’re in much better shape than we were a year ago thanks to F3.  We had two FNGs today so we gave them the Mission and Disclaimer.

Warm-Up – In Kansas

  • Capri Lap
  • Sun Gods forwards/backwards IC (K-A-N-S-A-S)
  • Windmill x10 IC
  • Knee pulls, quad stretch, pigeon stretch
  • Sun Salutation with calf stretch

That Thing

Tornado: Bear Craw Circle of Fire – Mucho Chesto + Bonus

  • Bear Craw until Q calls halt, then plank, then Merkins x10, then plank, then repeat with
    • Diamond Merkins x10
    • Werkins x10 IC
    • Stagger Left Merkins x10
    • Stagger Right Merkins x10
    • Jumping Spider (plyo merkins) x5
    • Merkins AYG!

Yellow Brick Road: Bruce Lee

  • American Hammer x20  x 2 sets
  • Leg Lifts x20  x2 sets
  • LBC x20  x2 sets
  • (Tar) Heel Touches x20  x 2 sets
  • Crunchy Frog x20  x 2 sets
  • 100s  x2 sets

Emerald City: Legorama 

  • Pistol Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Air Chair
  • Toe Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish in Al Gore
  • Hydraulic Squats while partner Bernie Sanders up hill and forwards down hill x2 – finish Side Straddle Hops
  • Monkey Humpers  while partner Bernie Sanders up hill and forwards down hill x2 – finish in Goof Ball
  • AYG run back to Kansas

Mary – Back in Kansas

  • Sun Salutation with calf stretch
  • Sun Gods forwards/backwards IC (K-A-N-S-A-S)

Name-O-Rama

  • Welcome FNGs – Kris (Kung Fu Dog from Nintendo) and Johnny (Shalane)
  • Bonus if you can figure out the actual name of the Kung Fu Dog from Nintendo.  Ask Travis!

COT/BOM

  • Bomble on Point
  • Ingrown will be the Bear
  • Closed in Prayer

Thanks for the opportunity to Q.  Was a great time!

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