Animal Kingdom

Event Date

Jan 23, 2020

AO


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.