Warm up

  • Side Strattle Hop – 15
  • Good Mornings – 15
  • Don Quixote – 10
  • Merkins – 10

Workout 1 – Rock Pile – (2) sets

  • Curls – 20
  • Overhead Press – 20
  • Tricep Ext – 20
  • Goblet Squat – 20
  • WWII – 20
  • Carry Rock Overhead to corner of field and back
  • Rinse and Repeat

MOSEY to First Sidewalk

Workout 2:

  • 10 Hand Release Merkins
  • 10 Jump Squats
  • 10 VUPS

MOSEY to Second Sidewalk

Workout 3:

  • 20 Hand Release Merkins
  • 20 Jump Squats
  • 20 Vups

MOSEY to Third Sidewalk

Workout 4:

  • 30 Merkins
  • 30 Squats
  • 30 Vups

Mosey to Picnic Tables

Workout 5 – 3 sets

  • Dips – 10/15/20
  • Dirkin – 10/15/20
  • Bulgarian Squat – 10/15/20
  • Ninny Knockers – 10/15/20

Workout 6 

  1. One burpee and run to the 2nd light pole
  2. Two burpees and run back to curb
  3. Three burpees and run to the 2nd light pole
  4. Four burpees and run back to the curb

COT

  • HAPPY BIRTHDAY UNDERDOG
  • Praise for San Fran and Ping for coming out
  • Prayers for San Fran’s foot
  • Prayers for Cold Cut’s brother’s recovery
  • Praise for Fruity’s 2.0 granduating 8th grade

 

 

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