Warm-up:

SSH

WMH

Good mornings

LBAC

Annie

Slow squats

The Thang:

Ricky Bobby to farmers market pavilion

Part 1:

25 Johnny dramas then lunge walk the length of pavilion

25 squats then lunge walk length of the pavillion

Butt kickers down and back

Part 2:

Mosey to board of elections parking lot

Absolution x 10

Per exicon: (Combination Groiner, Mahktar N’ Diayes and Chilly Jack 8 count cadence)

Modified due to Q brain fog: Groiner (1,2) merkin (3,4) Mahktar down (5,6) Mahktar up (7,8)

Steinl (modified)

High Plank 30 seconds, Forearm Plank 30 seconds, Merkins x 10, Peter Parker x 10, Mountain Climbers x 10, Peter Parkers x 10, Merkins x10, Forearm Plank 30s, High Plank 30 seconds

Mosey around parking lot and return for another round of Steinl

Mosey back to shovel flag alternate Mosey, High knees and butt kickers

Mary

Jack Webb (1:4 ratio Plank Jacks:OH press) Start at 1 count up to 8 (editorial: No one felt cheated we stopped there)

Pax called favorite core exercise: LBC’s x 25 Freddie mercury x 30 and flutter kicks

Announcements:

Iron Pax is coming check slack for details each week and be sure to register