Date: 2026-04-04
AO: Mastodon
Q: Falsetto ,
PAX: Short Circuit, Stock boy, Jailbreak, Mr Roboto, Dumpster, Cheap Shot, Falsetto, The wet burrito FNGs: None
COUNT: 8
WOR:
– Motivators from 7
– Mountain-Man poopers ICx10
– Abe Vigodas ICx10
– Imperial Walkers ICx10
– Toy Soldiers ICx10
Warm-up mosey to the Pool Parking lot
THANG 1- Pool parking lot
Dr. Izumi Tabata (quickness/cardio)
20 sec work/10 sec rest
8 exercises = 4 minutes
1. Calf raises + toe lift
2. Squats
3. Burpees
4. SSH
5. Mountain Climbers
6. Broad jump & fast feet back
7. Plank Jacks
8. Apollo Ohnos
Finish w/ 50m sprint/jog back
**Rinse/Repeat for 2nd Round
THANG 2
EMOM (Upper Body/Core)
5 min length, complete a specific number of reps of each exercise on the min, then rest till next minute ROUND 1
1. Forward arm circles (40) 2-is-1
2. Shoulder Taps (40) 2-is-1
3. Flutter kicks (40) 2-is-1
4. Side Plank (20sec each side)
5. Merkins (40)
Finish w/ 50m sprint/jog back
ROUND 2
1. Backward arm circles (40)
2. Burpees (8)
3. Bicycle kicks (40) 2-is-1
4. Seal Claps (40)
5. Box Cutters (20)
Finish w/ 50m sprint/jog back
THANG 3
AMRAP Tennis Workout (Footwork)
Get through as many rounds as possible of the following exercises in 10 min. 10 split-step line jumps
10 Apollo Ohnos (2 is 1)
10 Figure 8’s shuffle w/ cones 6ft.
10 low shuffle with touch w/ cones 6ft.
10 pick-up foot drill w/ cones 4ft.
(1-2-3-hold)
10 hop-hop step fh, then bh (5 alternate)
Moleskine:
John 15:13
[13] Greater love has no one than this, that someone lay down his life for his friends. Jesus did this because of his love for us. That never ceases to amaze me or inspire.
Tags: Mastodon, Short Circuit, Stock boy, Jailbreak, Mr Roboto, Dumpster, Cheap Shot, Falsetto, The wet burrito
F3 Wheaton 