Warm-up:
- Pledge
- SSH
- Arm Circles
- Squats
- Michael Phelps
- Collard Pickers
- Inch Worm w/ Merkin
The Thang:
- Mosey to rock pile. Grab a rock friend (RF). Head to football field.
- Warming up w/ RF: Walk the field width with RF overhead. Run the field length with RF. Whole field. Stop at Field Goal.
- Gorilla Complex with RF- 8 Curls for girls, 8 Bent over rows, 8 Overhead Press, 8 Tricep Extension, (Drop RF) 8 Merkins. Run to opposite field goal and back. 6 sets.
- With RF, lunge to center field. Make large circle in field with rocks.
- Global Warming- Al Gore position, shuffle around rock position, stop when Q says stop. Do Mary exercise. Al Gore shuffle in opposite direction, next PAX calls stop and Mary. Repeat for 6 Mary’s.
- Lunge back to Field Goal.
- Lazy Dora (No Running): Max 25-25-50
- 100 Merkin/Plank
- 100 Squat/Al Gore
- 150 LBC/6 inch hold
- Return RF, Hallelujahs nonstop til 6:15
- End
Name-o-Rama
CoT
TClap |
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