Date – July 1, 2023
AO: Clarion
Q: Iceman & Iverson
PAX: 19 and 1 FNG
Warmup
• Side straddle hops (in cadence)
• Arm circles (in cadence)
• Side straddle hops (in cadence)
• Arm circles (in cadence)
• 5 monkey humpers then 5 lunges (then 4,3,2,1).
• Jog to side road
• Wave of Merkins – circle up – hold plank while pax do a merkin (up to 5) going around the circle
• The Wolverine – Burpee, tuck left knee to chest, tuck right knee to chest, stand up, clap, count 10 down to 1
• Jog to rock pile
• Sparty Arms w/rock – Curls (10) then Tricep extensions (10), move 1 position right, Repeat 9,8,7,6,5
• Sweat Angels – on ground, Raise arms & legs barely off the ground – make snow angel (7), stand up with no hands, prayer stretch /hands above head (7 count) – Repeat 6 to 1)
• DORA with coupon / rock
• 50 squat thrusters
• 100 bet over Rows
• (Partner does circle drive lap)
• Jog to Track / line up single file on track
• Ricky Bobby “Senior” – walk around track, End of line PASS WITH SPEED WALKING, keep going till everyone passes once
• Jog to road past playground
• Parking lot lines (switch every 2 spaces)
• Inch worm and frog hops
• Cool Down
• 6 minutes of Mary (abs)
• Flutter kicks
• Hello Dolly
• Freddy Mercury
Circle of Trust
• Count-o-rama,
• name-o-rama- “Mongo-Mark”
• announcements
• Prayer requests