The THANG
“Movers and Holders”- the format of the workout was combinations of movements and static holds related to those movements. Half the PAX were the movers while the other half were the holders and then we would switch.

Prison squat hold & 20 prison squats (2 rounds)
Fire hydrant hold & 10 fire hydrants (1 set each leg)
Lunge hold & 10 IC alternating lunges (2 rounds, switching forward leg on the hold)

Mosey to the front entrance
Wall sit & 5 box jumps (2 rounds)
Top of dip hold on the bike racks & 5 burpees (2 rounds)

Mosey to the back parking lot
Dead hang on the playground equipment & 20 IC overhead press (2 rounds)

Elevated foot split squat hold on the picnic tables & 10 Bulgarian split squats (each leg)
High plank hold & 10 merkins
Low plank hold & 10 merkins
Bows and toes plank hold & 10 Carolina drydocks

Mosey to the driveway rail
Calf raise hold (on tip toes) & 20 Johnnie Dramas
Calf raise hold (heels dropped) & 20 Johnnie Dramas
Dip hold (bottom) & 10 dips
Dip hold (top)* & 10 dips
*(top of dip hold on the rail was too easy, should have done 2X low hold)

MARY
V-hold & 10 V-ups
Glute bridge hold & 20 IC Homer to Marge