7 Pax and Some Flamingos
Weather: 74 and muggy
The Thang
Mosey to TKA Playground
- SSH – 20x
- Big Arm Circles – 10x each way
- 1 Legged Running Flamingos – 10x each leg
- Bear Hugs in Cadence – 10x
Split into 3 groups
Swing Tip-toe Plank Crunches– 10x cadence for 20 reps
Decline Merkinson Balance Beam – 10x cadence for 20 reps
Assisted Decline Overhand Pull-Ups on Jungle Gym – 10x cadence for 20 reps
(Rotate)
Mosey to TKA Rope Fence and back
Flutter Kicks– 20x cadence for 40 reps
Mosey to TKA Basketball Court and back
Hanging Swing Up and Overs – 10x cadence for 20 reps
Dips– 10x cadence for 20 reps
Assisted Decline Underhand Pull-Ups on Jungle Gym– 10x cadence for 20 reps
(Rotate)
Mosey to TKA Rope Fence and back
Flutter Kicks– 20x cadence for 40 reps
Mosey to TKA Basketball Court and back
Swing Set Pull-ups – 10 OYO
Assisted 1 Leg Squats on Balance Bean – 10 OYO each Leg
Alternating Grip Pull-ups on Monkey Bar– 10 OYO
Mosey to TKA Rope Fence And Back
Russian Twists – 10x cadence for 20 reps
Squat Jumps – 10x cadence for 20 reps
Raise Da Roof Merkins– 8 OYO with one extra 8
Mosey to TKA Basketball Court and back
Mosey to Da Logs
Log Spliters – 20x cadence 40 reps
Line Spliters – 20x cadence 40 reps side to side then forward and back
Incline Walking Merkins on Border– 10x cadence
Log Toe Taps – 20x cadence 40 reps
Incline Plank Jacks– 20x cadence for 40 reps
One Legged Flamingos – 10x cadence for 20 reps; switch legs
Mosey to Scrooge Play Ground
1 legged walk– 10x in cadence each leg
Iron Cross– 10x in cadence
Plank Wrist, Elbow, Shoulders, Knee, Ankle Taps– 10x in cadence
Mosey back to Flag
7 PAX
Pinto, Spam, Brim, Johnny 5, Flasher, Thriller, Banjo
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