WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), Groiner Jacks (10 IC), Jack Taps (10 IC), Slow Squat (10), Michael Phelps (10 IC)

Fellowship lap

THE THANG:
Quarter Pounder – Usually done on a Football field, we used the longer distance of the Vortex field. Sprint to the 25 yards (or about 1/4 of the distance) and do 25 merkins, Bernie Sanders back to end line. Sprint to the 50 and do 50 squats, Bernie Sanders back to the end Line. Then sprint to the 75 and do 75 Mountain Climbers (single count), Bernie Sanders back to the end line and sprint to the far end line and do 100 LBCs (single count).
Fellowship bernie sanders back to the start for the next routine.
With cones spread about 10 yards apart, exercise 1 for 10 reps, run to cone 2 for exercise 2 for 10 reps…and so on.
Endline: 10 squats
Cone 1) 10 merkins
Cone 2) 10 alternating reverse lunges (each leg – some creative counting on this one)
Cone 3) 10 butterfly sit ups
Cone 4) 10 alternating lateral lunges (each leg)
Cone 5) 10 mahktar N'daiyes (cadence count)
Cone 6) 10 marching glute bridges (cadence count, hips in upper position, right leg up (1), right leg down (2), left leg up (3), left leg down (4) = 1 rep).
Cone 7) 10 high plank toe taps (cadence count)
Cone 8) 10 low plank rotations (cadence count)
Cone 9) 10 jump squats
Cone 10) 10 royal burpees

7 minutes in Heaven. 1 minute each of 7 exercises, no breaks, right into the next exercise. If you finish early, hold plank/core/squat position as indicated.
Minute 1 – 15 burpees → hold high plank
Minute 2 – 30 squats → hold low squat
Minute 3 – 25 merkins → hold low plank
Minute 4 – 40 American Hammers (single count) → hold V-sit
Minute 5 – 20 L-sits / V-sits → hold V-sit (hands on ground behind you)
Minute 6 – 20 Mahktar N'Daiyes → hold high plank
Minute 7 – 20 groiners → finish in plank

MARY:
2 rounds, 20 reps round 1, 10 reps round 2
Leg Lifts, Toe Touches (on back, legs lifted up above you, crunch up to lift hands to touch toes), Freddy Mercuries.

ANNOUNCEMENTS / COT:
Spy Balloon – house warming party/New Years Eve Party 12/31.
Spy Balloon – has final Vortex Q of 2025 next Tuesday, and 2026 Q sheet is open – give it some love and step up to lead!
Safe Travels and Happy Holidays!