Date: Monday, 1/23/23

AO: rumble

PAX: Sharpie, Dunkin, CDC, Frodo

FNGs: 0

Q: Yogi

Total: 5

Conditions: slight chill with moderate wind.

Warm-Up:

• SSH x10 IC

• IW x10 IC

• LAC x10 IC

• Reverse LAC x10 IC

• Squats x10 IC

• Fwd Claps x10 IC

The Thang:

· Mosey to the half wall.

30 sec wall sits

Mosey to the bottom of the hill for 20 merkins

Mosey to the top of the hill 30 sec wall sits

Mosey to the bottom of the hill for 15 merkins

Mosey to the top of the hill 30 sec wall sits

Mosey to the bottom of the hill for 10 merkins

Mosey to the top of the hill 30 sec wall sits

Mosey to the bottom of the hill for 5 merkins

Mosey back to the side of the school for podium work.

1 Round

20 Balboas mosey to the podium, 15 step ups, 10 block squats (butt must touch the brick podium each time), hop the fence and do 5 pullups.

2 Rounds

20 Balboas mosey to the podium, 15 step ups, 10 block squats (butt must touch the brick podium each time), hop the fence and do 5 derkins.

Mosey to the walk way

3 rounds

PAX split up into two groups.

Group 1 planks at the end of the walk way.

Group 2 performs a Mary exercise.

Group 2 will mosey to relieve group 1 and flap jack

• Heels to Heaven x 20

• LBCs x 15

• Dying Cockroaches x 10

Light Pole work:

10 Jump squats & 10 IW at each pole (x3).

Mosey back to the front of the school for some Mary

LBCs x10 IC

Hello Dolly x10 IC

Freddie Mercury x10 IC

Announcements:

Father Daughter Dance on 2/10 at Cornerstone

Royal Rumble on 2/25

Count-o-Rama

Name-o-Rama

Prayer – Dunkin