AO: Swamp Fox
FNGs: None
COUNT: 9
WARMUP:
Mosey to another parking lot
SSH X10 IC
Squats X15 OYO
Arm Circles Fwd X20 IC
Arm Circles Rev X20 IC
Mosey to front of a house
Planks “on your hands” for 30 sec
Air Chair 30 sec
Mosey to a park
THE THANG:
Tabata 25 sec exercise and 10 sec rest (Many many jokes about how long you can last, ah-ha-ha)
LBC, Squats, Merkins, Lunges, Iron Cross
15 sec exercise 10 sec rest
Diamond Merkins
Mosey to another part of the road
Air Chair 30 sec
Planks 30 sec “on your hands”
Slo-Mo Squats X20 IC
Slo-Mo Merkins X20 IC
Mosey infront of Crayton (Kitty and Sheets tell a killer story about an intoxicated lady)
Leg Lifts X20 IC
Merkins X10 IC
Mosey back to St. Martin
SSH X30 IC
ANNOUNCEMENTS: 10 Yr Columbia Anniversary 10-08-2022, Bullseye Half 10-15-2022, Stomp the Swamp 5k 08-20-2022
COT: Prayer’s for George and Fallout, Family whose daughter’s kidney transplant is not going well (Nelly and Kilt know her).
FNGs: None
COUNT: 9
WARMUP:
Mosey to another parking lot
SSH X10 IC
Squats X15 OYO
Arm Circles Fwd X20 IC
Arm Circles Rev X20 IC
Mosey to front of a house
Planks “on your hands” for 30 sec
Air Chair 30 sec
Mosey to a park
THE THANG:
Tabata 25 sec exercise and 10 sec rest (Many many jokes about how long you can last, ah-ha-ha)
LBC, Squats, Merkins, Lunges, Iron Cross
15 sec exercise 10 sec rest
Diamond Merkins
Mosey to another part of the road
Air Chair 30 sec
Planks 30 sec “on your hands”
Slo-Mo Squats X20 IC
Slo-Mo Merkins X20 IC
Mosey infront of Crayton (Kitty and Sheets tell a killer story about an intoxicated lady)
Leg Lifts X20 IC
Merkins X10 IC
Mosey back to St. Martin
SSH X30 IC
ANNOUNCEMENTS: 10 Yr Columbia Anniversary 10-08-2022, Bullseye Half 10-15-2022, Stomp the Swamp 5k 08-20-2022
COT: Prayer’s for George and Fallout, Family whose daughter’s kidney transplant is not going well (Nelly and Kilt know her).