Warmups

SSH x 25 IC

Willie Mays Hays x 10 IC

Arm Circles x 10 IC

Reverse Arm Circles x 10 IC

Imperial Walkers x 20 IC

8 Count Man Makers x 10

The Thang

We split into 2 teams of 4 for Relays)

Relays (Losing Team 10 burpees, Winning Team 10 squats IC)

1. 400M, static AMRAP Merkins
2. 100, static Plank
3. Mosey
4. BTTW/ Peoples Chair Ricky Bobby on the Wall at Carmichael
5. Mosey
6. Stairs – static jump lunges
7. Mosey
8. Bear Crawl across the walls  – static dips and derkins
9. Mosey back to the AO

Crab vs. Bear Soccer

• Same teams, one team starts in bear crawl the other in crab walk
• Then it’s like soccer but you can hit the ball with hands or feet
• When one teams scores, then you switch your animal crawl
• Final score was 1-0

Mary

• Ring of fire, plank to 5 count bows and toes x 2
• LBC’s x 30 IC
• Nightshift finished us off with an exercise I forgot the name of, but it was a one sided Peter Parker, then switched

COT

• We spend alot of time saying No to things, try to say yes to something that challenges you and adds to the community