Warm Up

Arm circles ICx10 and reverse

Imperial Walker ICx10

WMH ICx10

SSH + Burpees – Jump

Plank + Merkins – One more time

Mosey over to the back wall by the tracks. We’ll be using the brick wall and the bars from the gravel parking lot.

Group 1: Dips/Derkins x20 SC each (used as timer for group 2) – using bars from parking lot

Group 2: BTTW/People’s Chair – on back wall

Mosey to Venable parking lot

Group 1: Lt. Dan’s (lunge, lunge, squat) until they reach Group 2. 

Group 2: low squat hold 

Upon arrival, Group 1 holds Al Gore while Group 2 Lt. Dan’s back

Repeato

Santa’s Ladder

Run to one side of parking lot and do 10 burpees, turn around and come back, do 9 burpees, down to 6

Run to spot 5 merkins, turn around and come back do 4 merkins, down to 1

As soon as PAX feel a sense of relief of having accomplished the ladder announce that we are doing it again but in reverse order. Repeat 10-6 merkins and 5-1 burpees.

Ms. PaxMan

Pax bear crawl in one direction of parking lot, 1 pax runs around the parking lot in the opposite direction, when they meet, they all mosey back to base and regenerate. New pax runs and repeat…

Wheelbarrow Partner up. One PAX goes across parking lot and switch with other PAX and come back

Lunge across parking lot and mosey back to FF back wall

Group 1: Dips/Derkins x20 SC each (used as timer for group 2) – using bars from parking lot

Group 2: BTTW/People’s Chair – on back wall

Mosey around the gravel parking lot back to the AO

Mary

LBC IC x20

Flap jack IC x20

WWII IC x20

Flutter IC x20

Ring of fire Bay city scissors

COT

Thank you guys for showing up and giving me the opportunity to lead and step out of my comfort zone. Let’s take the energy that we have throughout the day.