Date: 7.24.23

AO: rumble

PAX: Green Egg, Mr Rogers, Paycheck, Sharpie

Q: Paycheck

Total: 4

FNGS: 0

CONDITIONS? Muggier than a frozen chicken nugget in the air fryer

Distance: .67 mi

Warm-Up:

I: (x 10) GET LOOSE

• Forward and reverse arm circles

• Imperial Walkers

• Low, slow squat

• High Plank

• Shoulder taps

• Hand Release Merkin

II: FORWARD PROGRESS

• Mosey to light pole 1

• 10 hand release Merkins

• Reverse Mosey to light pole 2

• 10 jump squats

• Karaoke to light poles 3

• Karaoke to light pole 4

• 10 shoulder taps

• 10 hand release Merkins

• Mosey to light pole 5

• High knees x10

• Richard Simmons x10

• Mosey to sign, jailbreak to curb

• 5 Curb Merkins, 5 more

• 10 curb taps

• 10 jump squats

• Lunge to doorway

• Crawl bear to next doorway

• Bear crawl to end

• 5 Curb Merkins, 5 more

• Mosey to Kindergarten Playground entrance gate

The Thang: AMRAP

• 50 lb Kettlebell step ups

• 20 lb wood chopper (x2)

• 20l b slam ball into bare pine straw

• Cindy Kingmakers

• Jump Rope

• Battle rope

• Lunge to concrete island,Reverse lunge back

• Rinse and repeat

Cooldown

• Mosey 25 yards, low slow squat, 10 jump squats

• Mosey to flag pole,forward claps, high knees

• Mosey launch pad, Rosalita

Round Robin Mary (10 reps):

• Crunches

• Freddie Mercuries

• Dying Cockroaches

• Heels to Heaven

BURNER: 45 second high knees

Announcements:

• Wing Ruck, see #ruckclub

Count-O-Rama

Name-O-Rama

Pledge

Prayer

• teachers

• Happy Birthday/New Job Day Green Egg