AO: DMZ
When: 08/13/2024
Number of Pax: 7
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Cinderella
Introduction
We’ll be picking turf pebbles our of our shoes and various body areas for days.
Warm-O-Rama
Chop those feet
- SSH in cadence x 20
- Swan Dive to daisy pickers to chair pose x
- Imperial Walkers in cadence x 10
- Abe Vigoda’s in cadence x 10
- Willie Mays in cadence x 10
- Micheal Phelps in cadence x 10
- Grady corns in cadence x 10
The Thang
Mosey to the field
Goal line start
Interval Run
| Run to 10 | 1 burpee | Run back to goal line |
| Run to 20 | 2 burpees | Run back to goal line |
| Run to 30 | 3 burpees | Run back to goal line |
| Run to 40 | 4 burpees | Run back to goal line |
| Run to 50 | 5 burpees | Run back to goal line |
| Run to far goal and back |
Ab Sequence
LBC’s in cadence x 20
Am Hammers in cadence x 20
Big Boys in slow cadence x 20
Freddie Mercury’s in cadence x 20
Jail break to the 50. Bear crawl to the opposite goal line
Clock Merkins 12-3-6-9 oyo 4 times around, hold squat when done.
On the goal line, facing stands side step to 50, At 50, 10 Bobby Hurleys 5:48
Face the other way, side step to goal line. At goal line, 10 Bobby Hurleys 5:51
Ab sequence
LBC’s in cadence x 14
Am Hammers in cadence x 14
Big Boys in slow cadence x 14
Freddie Mercury’s in cadence x 14
Mosey to stands for 2 laps of stair climbs.
After stair climbs, bench touch squats x 20
From their to sideline for lunge walks across the width of the field.
From their mosey to goal line.
Run to 10
1 burpee, 1 broad jump
Run back to goal line
Run to 20, 2 burpees 2 broad jumps
Run back to goal line
Run to 30, 3 burpees 3 broad jumps
Run back to goal line
Run to 40, 4 burpees 4 broad jumps
Run back to goal line
Run to 50, 5 burpees 5 broad jumps
Run back to goal line
Run to far goal and back
Merkin ring of Fire 2x 1 round, then 3x one round
Broga
Swan dive to daisy pickers to chair back to standing
Standing to downward dog, peddle those feet
Downdog to plank to floor for gentle up dog, back to plank for r and l side planks
Back to down dog, where we’ll walk feet to hands for daisy picker hangs
Side angle poses R and L with peaceful warriors
Star gazers
Circle of Trust
Days are long, years are short. Be present in the moment. You’re always making an impact on your 2.0’s, M’s and others around you. Be aware of that and don’t take it for granted.
Naked Man Moleskin
Good feedback on calling out exercises more clearly in the beat down.
High quality mumble chatter on the quality of 80’s music played 🙂