BEACH PARTY – FIA/F3 Convergence

BEACH PARTY – FIA/F3 Convergence

Location: Oak Island/F3 Southbeach

Date: 4/24/21

Q: Turbo and Tricycle

FIA PAX: Pollo, Ole, Puzzle, Spike, Patrillo, Dock, Country, Mellow, Sister Act, Vino, Wrangler, Tidal Wave, Hurricane, Turbo

F3 PAX: Foot fetish, the Fonze, Stiff, Big Tuna, X-ray, Top hat, Pixie, Buffalo, Silas, Overruled, Luigi, Clueless, Sea cop, Sandpiper, Spiro-giro, Fly boy, Dr. Phil, Cow bell, Tricycle

2.0s: Van Gogh, Unicorn, Care Bear, Charizard, Crash

WARM UP

1. 10 imperial walkers in cadence

2. 5 burpees

3. 10 squats w/arm circles ea direction in cadence

4. 5 burpees

THE THANG

1. Brief mosey

2. Lieutenant Dan ~ 100 yards

3. 11s: Starfish sit ups ßrunà Burpees

4. ½ Dora:

a. Partner 1 starts with pushups while partner 2 completes murder bunnies with cinder block ~25 feet out then carries cinder block overhead 25 feet back, then switch

b. Accumulate 50 pushups, 100 squats and 150 side straddle hops to finish

5. Burpee dominoes

a. Get in a large circle, everyone performs sumo-deadlift high pulls with cinder block in cadence

b. One person at a time, in a row (like dominoes), performs 1 burpee

c. Once the final person in the circle does a burpee, switch exercise to jumping laterally over cinder block, complete burpees in domino fashion again

6. 25s of abs: Russian twists, flutter kicks