Infused with Starwars May the Fourth inuendos this what we did:
COP
⁃ Imperial Walkers (cadence 4ct 5x 5 pax)
⁃ Tauntaun Gallop: high knees (1min)
⁃ Ewok jig (wide stance V-shape squat) (1min)
⁃ Storm Trooper Plasma rifle carry to the track for the workout
⁃ Sarlacc Stretch – downward dog
⁃ left over right; ll; light saber to sky
⁃ right over left; rr; light saber to sky
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Main workout: Good versus Evil
⁃ Millenium falcon gunner seat w coupon (and shooting down Tie fighters sound effects)
⁃ Lightsaber Lunges 1/3 track (with strong calisthenics aikido strikes from deep stances)
– Yoda hops 1/3 track (short 2 foot jumps)
⁃ Wookiee crawl 1/3 tack (bear crawl whilst making wookie sounds, Mannequin made Bantha sounds instead)
then
Jedi Circuit Training
The Mando Anvil (ladder)
10x
⁃ Rebel cargo curls
⁃ Rebel cargo Swings
⁃ Yoda deep Jump squats
⁃ Mando Weighted bigboys
⁃ Death Star Destroyers: Do burpees while imagining you’re destroying the Death Star – make a boom sound on the clap
⁃ Mando Manmakers
Rebel Run: Sprint track after each rung
Wait on 6,
20 step ups each leg
20dips
Cooldown,
sqwat holds whist meditation on the Jedi principles of finding balance, using the Force within each of us and make good decisions realizing our decisions impact others.
Then Ultimate Frisbee. Odd man was best man and always on offensive team. Then Ferb recruited some from the farmers market to play with us.
COT
Great work guys, and May the Fourth be with us… always.
F3 Louisville 