TheKnight 03/02/23 – set to 2000's play list

Warm-O-Rama :
1. Good Mornings (10 IC)
2. WMH IC (10 IC)
3. Windmills (AbeVigoda) IC (10 IC)
4. Crop Pickers (10 IC)
5. Imperial Walkers (20)
6. Mountain Climbers (20)

The Thang :
1. Spiced rum squat – 1 leg on bench, squat so butt touched heel. Alternate for 20 cnt
2. Cayote Ugly – partner up. Wheel barrow climb up to bench then down, IC 3 cnt for 10 reps. Switch. Quickly abandoned for individual in plank position climbing unassisted.
3. Bizarro – lay on table, legs overhang. Superman pulse letting legs go negative from horizontal, 20 cnt
4. Circle Burp – high knees each PAX calls out "burp" drop for a burpee, In sequence until all have called it.
5. Step ups – alternating for 20 cnt
6. Erkins – 10 cnt
7. Johnny Dramas (101)
8. Derkins – 10 cnt
9. Wing Nut – Sitting on picnic table, feet under bench, leaned back to approx. 15 degrees with back and neck straight, fists touching in front of chest so that elbows are parallel to shoulders, rotate waist so that each elbow touches the table top. Complete in 4-count cadence. Either it was executed incorrectly or it isn't very effective.
10. Bulgarian squat 10 each leg
11. One legged squat – face away from bench, stand one leg, squat to bench. 10 each leg
12. Step up to bench then table top, back down- IC 5 ct, 10 reps
13. Side Step-ups (10 each leg)
14. repeat 1-13, skipped 2&9 which did not go as envisioned
14. Slow Squats (20), hold last for 1 min

The Mary :
1. LBC (30)
2. Heels To Heaven (20)
3. Reverse Crunches (20)
4. Flutters (30)
5. 6Inch hold for a period of time

The COT :
1. Announcements: Leprechaun Dash (March 11), Habitat4Humanity March25, there's one in PBO too date unknown, The Gambler (April 29th)
2. Name-o-rama: