KC Masterpiece @ FOD 2/26/2025
5:30 (2 minutes) Welcome to F3 speech,
Count-O-Rama
5:33 (5 minutes) Warmup
SSH – 15
Grass Pickers – 15
Arm Circles – 15 fwd, 15 bwd
5:38 (2 minutes) Mosey around the parking lot, out to the board.
5:40 (2 minutes) Explain the Thang. Music is Kansas City Artists and Kansas City Themed.
5:42 (25 minutes) The Thang
Run Thang until 6:07
WARMUP: SSHs, Grass Grabbers, Michael Phelps, Copperhead Squats, Mosey around pkg lot THE THANG: Superset of exos, between superset run the parking lot for one loop. Across the River (5 reps), SSHs (8 IC), Donkey Kicks (5), ATMs (Alternating Shoulder Taps, Tempo Merkins, Merkins, each 5 reps to begin), High Knees (10), Quick Squat Jumps (5), Firecrackers (5), Bonnie Blairs (5), Absolution (5 reps), Windshield Wipers (5 over coup), Y's (5 – over coup), In-n-Outs (think hollow holds). Pax repeated this for 5 supersets, and exos had +2 increased reps each time, then -2 reps each time).
6:07 (3 minutes) Mary: Stretching
Willie Mays Hayes 30 count
Abe Vigota 30 count
Cobra stretch 30 count.
Michael Phelps 30 count
6:10 (5 minutes)
Count-O Rama
Name-O-Rama
6th
LDP3
Prayer intentions – circle of prayer.
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