Issued the Disclaimer
Mosey’d to NOMA
Warmup:
- Side straddle hops – 20 in cadence
- Mountain climbers – 20 in cadence
- Windmills – 10 in candence
- Hillbilly’s – 20 in cadence
The Thang:
- Bunny hop up the NOMA Steps, run down the steps, 7 burpees
- Bunny hop up the NOMA Steps, run down the steps, 6 burpees
- Bunny hop up the NOMA Steps, run down the steps, 5 burpees
- Continue all the way down to 1 burpee
- 20 squats / 20 dips until we reached 100 squats / 100 dips
- 25 flutter kicks in cadence
- 25 LBC’s in cadence
- 25 dying cockroaches in cadence
- 6” 12” 18” ab levels with legs
- 25 miuntain climbers in cadence
- 100 calf raises on NOMA steps on your own
- 10 Box jumps / 5 dirkins to 50 box jumps / 25 dirkins on fountain
Mosey To Flag
Al Gore for last min, then count-off, name-o-rama, announcements, intentions & prayer
