Frac, Boo-boo, Slinger, Firefox, ShortBus, SOGO & Douille joined Bogey & me for our birthday party
Warm Up
12. ABE VIGODA for December
28 ARM CIRCLES 14 F & 14 B
19 GRASS GRABBERS
68 Shoulder Taps 1 is 1 (for Bogey’s birth year 1968)
53 SSH OYO – 1 is 1 for Bogey’s age
Low, slow bear crawl to the arch
Cubbies for 28’s
Hand Release Merkins
Squats
Irkins
Left leg Step ups
Derkins
Right leg step ups
Mosey back to flag for 62.53’s
6 & 2 at the flag and 5 & 3 at the Arch
6 Hand Release Merkins &
2 burpees
5 jump squats &
3 T Merkins (2 is 1)
Rinse & Repeat
Handoff from Hokie to Bogey at the halfway point…
Mosey to stairs
1 incline Merkin on 1st step… 2 on 2nd … onto 7 at 7th (28 total)
Pause for 6 left pistol squats & 6 right leg pistol squats
28 Monkey Humpers
28 calf raises
Rinse & repeat 4 times up the stairs
5 burpees
Traverse down the stairs with 7 dips “dumpers” on 7th step, 6 on 6th… 1 on 1st (28)
Pause for 6 left pistol squats & 6 right leg pistol squats
28 Monkey Humpers
28 calf raises
Rinse & repeat 4 times down the stairs
9 burpees (1959)
Mosey to flag for Mary
LBC’s with pause at 53 and then continue to 62.
28 dying cock roach
Close with Wank Lazy Boys
