A long time ago in an F3 site far, far away…
Warm-a-rama: SSH, High Knees, Butt Kickers, Baseball stretches, Imperial walkers, Blue Hawaiian lap
The Thang: (with some 80% runs to the entrance or Blue Hawaiian laps placed in between exercises to control timing and change pace)
V-ups x 22
A-lligator walk to kick wall
D-ips x 44
E-lbows to knees x 44
R-ocky Balboas x 1 min
F-ire drill (high knees/2 x lunges)
O-ne calls (tempo hand release merkins with 2 x air punches) x 22
R-ussian twists x 22
C-urtsy Lunges x 22
E-xplosive squats (aka jump squats)
Leia (or Rey):
007s (eyes closed and responding to clock codes using the force)
Tempo Freddie Mercurys x 22
Counted, named, and prayed. The force is strong with these men. Jedis they will become. Remember tomorrow…May the Fourth be with you!