Date: 05.08.23

AO: rumble

Conditions: 70F and clear

Pax: Banana, Frodo, Sharpie, Wee Man

Q: Paycheck

Count: 5

Warmup (in cadence x10)

• Round of Applause/ Foward Claps

• Prisoner Squats

• Shoulder Taps

• Mountain Climbers

• Bird dogs

• High Knees

THE THANG

• Lunge half way to planter box

• Karaoke remaining distance, alternating sides

• Flower Sniffers (Incline Merkins, in alternating time DOWN, UP) x 10

• Step ups x 10

• Side step ups Right 10; Left 10

• High Knees x 10

• Side Straddle Hops

• Lunge to curb (~20 yards)

• Curb calf raises x 10

• Bear crawl to lightpole 1 of parking lot loop

• High plank to curb taps x 10

• Lunge to lightpole 2

• 10 hand release merkins

• Reverse lunge to lightpole 1

• 10 curb taps

• Lunge to light pole 2

• 10 hand release merkins

• Crawl bear to lightpole 1

• Karaoke to lighpole 3 but swap side at lightpole 2, rinse and repeat around to lightpole 1

• Bear crawl to flagpole

• Flower sniffers ( 10 incline merkins at planter box with varied duration down)

MARY: Round Robin Abs x 15 min

Every pax rotates as Q; pick a ten count ab move, exercise, rotate!

• Heels to Heaven

• Big Bois

• LBCs

• Dying Cockroaches

• Flutter kicks

• Freddie Mercuries

• Hip Thrusters

• Hello Dollies

• Hairballs

• Supermans

• Bananas

• Heel touches

• Alphabet Soup (A-J)

• Heel touches

• Hi LBCs

Victory lap

COT

BOM

PRAYER

PLEDGE