Monday Nov 27, 2017 @ The Sqaure
Pax- Quad, Greyhound, WOPR, Sirtificate, Swift
Little Baby Arms Cicles Forward
Little Baby Arms Cicles Backward
X’s and O’s
Carolina Dry Docks
Mosey to Stage
Smurf Jacks- Side straddle hop performed in the squat position. Can be done in cadence or OYO.
Perform 5 Side-Straddle Hops in cadence, then drop and do 2 Burpees.
Once you are finished with Burpees, continue Side-Straddle Hops in cadence. Set of 25
Dirty Mac Deuce-
4 sets of 3 exercises done to 12 4-count reps.
12 Merkins, 12 WW2 sit ups, 12 Imperial Walkers
After each set of three exercises, you run a lap around park
Bear Crawl Ring of Fire
Combines exercises we have all come to love/hate. Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next pax in line completes 10 merkins while other pax plank. Keep going around until all pax have completed the 10 merkins. Round 2 is diamond Merkins, Wide merkins
Mosey back to square.
COP, BOM, OFF TO WORK!