F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

March Madness First Round at Bear Country

1

Warmarama

Side Straddle Hops in cadence 20, Squats in cadence 15, Imperial Walkers in cadence 15, Through the tunnel in cadence 10, Michael Phelps in cadence 10, Monkey Humpers in cadence 10, Mountain Climbers in cadence 10

The Thang

1-mile run

68 second exercises for the 68 teams selected to the NCAA men’s basketball tournament

Four regionals. Two 68 second exercises then run to the speed bump and back after each regional (approximately 50 yards one way)

South Regional: Right arm lift 68 seconds with dumbbell followed by big boy sit-ups for 68 seconds. Sprint.

East Regional: Left arm lift with dumbbell and Freddy Mecurys. Skip

Midwest Regional: Squats with dumbbells and Little Boy sit-ups. Hop then lunge back.

West Regional: Overhead list with dumbbells and Snow Angels. Sprint.

NIT: Chest lift laying on back with dumbbells and American Hammers. Sprint.

Burpees 68 seconds then big boy sit-ups 68 seconds.

COT

The follwing verses were for Two Wheel on his journey for a new kidney.

Psalms 73:26  My health may fail, and my spirt may grow weak, but God remains the strength of my heart, he is mine forever

Jeremiah 29:11  “For I know the plans I have for you,” says the Lord. “They are plans for good and not disaster, to give you a future and a hope.”

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