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Synchronized Swimming

I’m putting this backblast together cause Swimmers is lazy and I want credit for posting.

It poured on the drive in then mercifully stopped for a few minutes right before getting started. Then the rain alternated between mist, sprinkle, and downpour throughout the workout. We got wet.

Swimmers brought out the boombox and we attempted to keep time

Warm Up: (Set to “The Distance” by Cake and “Cecilia” by Simon and Garfunkle)

SSH
Imperial Walkers
Merkins
Calf Stretches
Maybe some other stuff…

The Thang:

Ma nah ma nah – Imperial Walkers with Burpees on the Ma nah Ma Nahs

Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes

Flower – Squat Thrusters – Press on the Ups and Squat on the Downs

Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus

Ma Nah Ma Nah – Goblet Squats with Kettle Bell Swings on the Ma nah Ma Nahs

Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes

Flower – Plank Walk with Merkins on the Ups and Downs

Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus

Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes

Flower – Squat Thrusters – Press on the Ups and Squat on the Downs

Ma Nah Ma Nah – Plank (with arm/leg lifts) and Pike Ups on the Ma Nah Ma Nahs

 

With the rain pouring down and only a few minutes to go Swimmers set the song to Flood and the PAX took turns calling out exercises until time ran out.

Announcements:

Site Q School – February 1st, 0630 @ Cuthbertson Middle

Q School – February 8th, 0630 @ Cuthbertson Middle

Sign ups coming soon. If you haven’t been to Q school its time for you to go. If you haven’t run your own Q it’s time to go to Q School and then Q a site. F3 is committed to raising men to be leaders. What better way to get started than among your peers?

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