Warmups:
SSH
Abe vagodas
Grass grabbers
Hill Billy’s
Peter Parker’s
Parker Peter
Mountain climbers
Arm circles
Self-love
The Thang
Thang 1:
Mossy to museum
Dora
100 Durkins
200 step ups
300 dips
Bunny hop to the top of noma
Thang 2:
Circle up for Mary
20 x LBC
20 x dying cockroach
4 minutes blank
Thang 3:
Mosey to the backside of Noma
Wall chair
Even PAX call out the exercise and performs the exercise while the other PAX hold a wall chair. Then the rest of the PAX performs the exercise while the 1 PAX hold a wall chair.
Sogo – 25 4 count Merkins
Macgyver 25 air squats
Triple Shift 15 burpee’s
Mahatma 15 4-count gas pumper
Surge 30 lunges
Lt. Dan 5 wall Merkins
Mosey back to the flag for more Mary
Vagabond 40 hello dolly’s arms up
Catfish 20 something crazy can’t remember but they sucked.
C.O.T.
Announcements
Prayer
Coffee at Café Navarro
