Five men braved the cold to get their beast mode on at the Animal Kingdom. We enjoyed a selection of animal named exercises from the F3 Exicon. Many of these we have never heard about before, and for good reason.
Warmorama:
- Side Straddle Hop – 25x IC
- Toy Soldier – 10x IC
- Cotton Pickers – 10x IC
- Windmill – 10x IC
- Copperhead Merkin – 10x IC
- Doggie Paddle – 10x IC
- Spiderman Merkin (new creation from Slow Roll, Merkins with one leg touching elbow on that side) – 5x IC on each side
- Karaoke – About 20 yards each way (2x)
- High Knees – ~20 yards
Main Event:
- Dips – 15x IC
- Chicken Peckers – 15x IC
- Suicides (Bear Style) – Bear Crawl to/from cones at 5, 10, 15, and 20 yards from base. At each cone, complete Scorpion Merkins (2, 4, 6, 8 reps on each leg)
- Run about 0.25 mile
- Dips – 15x IC
- Chicken Peckers – 15x IC
- Suicides (Crab Style) – Crab Crawl to cones at 5, 10, 15, and 20 yards from base, Copperhead Lunge in return. At each cone, complete Copperhead Squats (2, 4, 6, 8 reps on each leg)
- Run about 0.25 mile
- Dips – 15x IC
- Chicken Peckers – 15x IC
- Alligator Walk to cones 5, 10, 15, and 20 yards from base. Copperhead Lunge return.
- Run about 0.25 mile
Mary:
- Peter Parket – 15x IC
- Dying Cockroach – 15x IC
- Starfish Crunch – 15x IC
- Heels to Heaven – 10x IC
- WW2 – 10x IC
- Mason Twist – 15x IC
- LBC – 15x IC
Moleskin:
- We quickly realized why we had never heard of Alligator Walk and Starfish Crunch. These exercises are meant to remain in obscurity
- New respect for the chicken, aka Senor Gallo
- Natty exemplified how the alligator can evolve to look more like a bear.
- Kudos to Double for running to and from the workout.
- It was an honor to lead you all this morning.