Mary’s Uncle

3/2/19

7am @ The Waterfront 

Gave Disclaimer 

Warm-Up

  • Butt Kickers x 10
  • Good Mornings x 10
  • High Knees x 10
  • SSH x 10

Mosey to courthouse 

The Cooper

  • Burpees x 10
  • Squats at top of stairs x10
  • Merkins x 10
  • Run lap around courthouse 
  • Burpees, Squats, Merkins x 9
  • Run lap
  • Repeat down to x 1

Mosey to alley

  • Line up on wall
  • Hold Peoples chair and each Pax counts off down the line
  • Balls to the wall – Hip Slappers
  • Hip Slappers

Mosey back to flag area

Relay Race

  • split into 4 teams
  • Bear Crawl
  • Reverse Sprint
  • Crab Walk
  • Sprint

6MOU (6 minutes of Mary’s Uncle)

  • 5 pull-ups
  • 20 scissor kicks
  • 30 second arm hang
  • 20 Lbc’s 
  • 10 Hanging leg lifts
  • 60 second plank
  • 5 Panseys (pull-up w/ leg lift at top)

COT

Count O-Rama: 14

Name O-Rama

Announcements / Prayers

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