Warm-A-Rama
SSH x25 (in cadence)
Arm Circles side forward, reverse, in front, reverse, Overhead forward, reverse, in front forward, reverse, side forward, reverse x10
Imperial Walkers x15 (in cadence)
Hill Billies x15 (in cadence)
Willies Mays Hayes x10
Michael Phelps x10

Mosey to covered area for The Thang

The Thang

Circuit course set-up:

1 *Run around circle – timer*
2 Battle Rope – alternating
3 Full Range of Motion Merkins (left hand and left foot on one picnic table seat, right foot and hand on parallel table seat.
4 American Hammer Twists
5 360 Lunges – Right – forward, side, reverse, Left – reverse, side, forward – repeat
6 Merkins (standard, Derkin, Erkin – PAX choice)
7 Sumo Squat (wide base, left leg then squat, alternate)
8 Dips – using picnic table seat
9 Heals to Heaven
10 Step ups – challenge to hold “knee up” position at the top of table
12 Smurf Jacks
13 Plank
14 Body Weight Squats w/ Johnny Drama finish
15 Lunge or Squat while holding 10 lb med ball
16 Jump Rope
17 Merkins
18 Standard Curls – using block
19 Reverse Grip Curl & Overhead Press (using 12 lb body bar)
20 Mountain Climbers

COT
Cloudbuster
The Wolf, 2/18 in Hillsborough
Prayers for those going through loss and struggles