Pax: Nurse Jackie, Thriller (respect), Jefferson, Rattail (downrange) Big Worm (QIC)
Conditions: 25 degrees
Disclaimer: I’m not a professional / you haven’t paid to be here / workout at your own pace and your own risk
Warm-up:
-2 laps around Hoppa’s yard
-Little Arm Circles (forward and backward)
1/2 lap
-Side straddle hops IC
1/2 lap
Imperial walkers IC
1/2 Lap
through the tunnel IC
1/2 lap
squats IC
!/2 lap
merkins IC
1/2 lap
Mt. climbers IC
The Thang
mosey to tennis courts for 4 corners
Round 1: 20 hand release merkins, 20 lunges, 20 hand release merkins, 20 lunges
-plank for the six, plank jacks IC, shoulder taps IC
Round 2: 20 burpees, 20 LBC’s, 20 burpees, 20 LBC’s
Mosey to picnic tables for 12 days of Christmas
-1 plank hold
-1 plank hold, 2 4-count fluter kicks,
-1 plank hold, 2 4-count fluter kicks, 3 jump squats
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups,
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees, 8 carolina dry docks
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees, 8 carolina dry docks, 9 box jumps
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees, 8 carolina dry docks, 9 box jumps, 10 decline merkins
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees, 8 carolina dry docks, 9 box jumps, 10 decline merkins, 11 incline merkins
-1 plank hold, 2 4-count fluter kicks, 3 jump squats, 4 4-count Mt. climbers, 5 pull ups, 6 big boy sit ups, 7 burpees, 8 carolina dry docks, 9 box jumps, 10 decline merkins, 11 incline merkins, 12 cherry pickers
COT
BOM: Nurse Jackie
Pledge
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