12-6-17 Digiorno Q @TheMuttF3 9 PAX, New Move Alert…#Footloose #getbetter #F3Awesomeness

Digiorno Q

PAX – Glenn Ross, Vincent (respect), Backdraft, Pope, Scratch, Tron, Old Bay, Spreadsheet, Digiorno

Mosey over to get our Warm-up started

• SSH (IC) 15
• Arm Circles 15 count Forward/Backward
• Michael Phelps 15 
• IW (IC) 15
• Grass Grabbers 15 IC
• Teach Crowd Pleaser, (Merkin:Groiner 1:1)

Partner up

1st Thang:  The Footloose

• Partner 1…In Sumo Squat position, take 4 steps forward, pointing opposite hand to ground on each step. Keeping legs apart place both hands on ground. Keep right foot on ground bring left foot and leg in front of right foot, do not let foot touch ground. Do the same for opposite foot.  This is a 1 count.  You will complete 2 on each side.
• For those that only learn by GIF, see below
  • Then repeato.
  • Once you get to portico/sidewalk, Sprint back to Partner 2
• Partner 2…10 Merkins, 10 LBC
  • Repeato til Partner 1 returns
• 2 rounds of this dance move should have all of you ready for the next Father-Daughter Dance

Thang 2, stay with partner, read sheet at sidewalk for exercise

• Sprint to sidewalk
• 20 Merkins
• Sprint to sidewalk
• 1:1 – 4:4 Crowd Pleasers Merkin:Groiner
• Sprint to sidewalk
• 20 Ranger Merkins – hands at ribs
• Sprint to sidewalk
• 20 Booyah Merkins

We had an odd number, the Booyah Merkins are just a little bit harder when 3 guys are fist bumping…

Thang 3, stay with partner, read sheet at sidewalk for exercise

• Sprint to sidewalk
• 20 Squats
• Sprint to sidewalk
• 20 Super Skaters/Apolo Ohno, 10 each leg
• Sprint to sidewalk
• 20 Sumo Squats
• Sprint to sidewalk
• 20 Calf Raises

Mosey to behind building, we had 5 minutes left so we AMRAP’d

• 20 Dips
• 20 Incline Merkins
  • Repeato until time runs out

COR, NOR, Scratch drew the 6…he gets it everywhere…so we let Tron give us his version of how he got involved. He was the first to come to a workout via “The Internet/Website”. He said that CI was like a kid on Chrismas morning…THE WEBSITE WORKS. 

 COT – Intentions for Sam, Hietman family, Western Fires, Wars in the Eastern World.

We brought it in to give thanks to the Sky Q.  We are better because he is with us and guiding us.  

I appreciate the opportunity to lead such a great group of #HIM’s.  

D 🍕✌💪