Warm up: 12 each in cadence:
SSH
Imperial Walkers
Stone Mountain Pushups
Windmill
Weed Pickers
Floyd Mayweathers
The Thang: Sorry, the version printed yesterday was incomplete…
Mosey to Wall
11’s with Derkins and Step-Ups
Mosey to Stairs
100 calf raises (20 x 5 types)
Mosey to soccer field
20% of field for 20 merkins
Run backwards to goal line (between each set)
40% of field for 40 mountain climbers
60% of field for 60 SSH
80% of field for 80 Prisoners Squats
100% of field for 100 arm circles
Run 20% of field for 20 low dolly
Bear crawl 10% more for 20 high dolly
10% more for 20 Freddie Mercury
10% more for 20 J-Lo’s
10% more for 20 American Hammers
10% more for 20 Ankle Grabbers
10% more for 20 Big Boy Sit-Ups
Run last 20% for 20 Windshield Wipers
Mosey back to wall
11’s with Dips and Step-Ups
Circle wall sit for 10 slow seconds each person
Mosey to flag
CoT: Gratitude and Thanks, and Keeping our Focus in the right place
