
Mon, November 1 2021
AO: Scrooge
THE PAX (5): Web; Chilla (RESPECT); Big Worm; Thriller (RESPECT); Paycheck (QIC)
WARMUP
-Big Arm Circles 10x Forward, 10x Reverse
-Forward Claps x 10, Give yourselves a round of applause for getting out of bed and getting after it.
-Prisoner Squats, in cadence, x10
-High Plank, Hands-to-Heels Half Burpees x 10, in cadence
-Hand Release Merkins x 10, in cadence (slap ground on 3)
-Shoulder Taps x 10, in cadence
-Mountain Climbers x 20, in cadence
-Bonnie Blairs x 10 in cadence
[Mosey to picnic tables]
THE THANG, Part I – Paycheck Picnic
4 rounds
Reps: 10; 3×3; 10
Moves (3):
1): Explosive Incline Chest Pass Merkins x 10: Pax perform an incline pushup, chest-to-table, explode so hands leave the table, explode to standing if able.
2): Split-Grip Pullups: 3 with LH pullup grip/RH chinup grip; 3 with RH chinup grip/ LH pullup grip
3): Bench Dips x10
After round 2, High Plank on sidewalk for the 6.
-10 Shoulder Taps.
-10 Mountain Climbers
-Grass Bonnie Blairs x 12, in cadence- Knee in grass = 1, jump up, switch knee.
1 more round
-Plank at sidewalk when complete
[Mosey to Dugout]
THE THANG, Part II – The Legs Leg
-High Knees to dugout.
-20 Side Straddle hops, in cadence
-High knees to Fence at Left Field foul pole.
-Mosey 3 Lightpoles to Center Field, Jailbreak 3 lightpoles to Right Field foulpole.
-Right Field Foul Line:
-Plank Recover
-10 Merkins
-Mosey 3 Lightpoles to Center Field, Jailbreak 3 lightpoles to Left Field foulpole.
-Plank recover.
Left Field Foul Line:
-20 Side Straddle Hops, in cadence
-Backwards Mosey to Center Field;
-Jailbreak to Right Field Foul line.
Right Field Foul Pole
-High Plank
-Shoulder Taps x 10, in cadence
-Mosey 1 lightpole, Jailbreak 1 light pole, Mosey 1 lightpoles, rinse and repeat.
-High Plank
-High Knees to dugout
-20 Side Straddle Hops in cadence
[Mosey to swingset]
The Thang Part III – Paycheck Pilates
Standing Swingset Ab Rollout, x 8

Heels to Heaven x 15, in cadence
Big Bois x 10 OYO.
Standing Ab Rollout x 15
10 Flutter Kicks (L+R= 1)
1 minute Murder:
chose either big bois or box jumps.
Flapjack
15 Swingset Ab Rollouts
15 Australian Pull-ups (flapjack)
Victory Laps around Da Hoppa’s Yard: sprint on the straightaways (lap 1). Indian Run (lap 2). Recover: 10 Prisoner Squats in cadence.
MARY: on your 6; 15 Heels to heaven; 10 big bois; 1 minute flutters; 1 minute crunches.
Devo: You, my brothers and sisters were called to be free. But do not use your freedom to indugle the flesh; rather, serve one another humble in love. Galations 5:313 NIV. | “God, thank You for the freedom You’ve given to me! Help me not to abuse it, but to use my liberty to freely serve others. Let the way I treat ther people reflect Your love. In Jesus’ name, Amen”
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