• When: 
  • QIC: 
  • The PAX: 


MB

AO: Thunder
Q: Spot
PAX: Spot, Escrow, SweetTart, Oscar, Judge Judy, Traitor, Phlegm, Bucket Truck, FEMA from Charleston
FNGs: None
COUNT: 9
WARMUP:

SSH x 20
Squats (4 count) x 10
Tempo Squats x 10
Merkins (4 count) x 10
Tempo Merkins x 10
Show Curls for the Girls (for a while) with medicine ball (MB)
Lap around the track

THE THANG:

Russian Twists (4 count) x 20 with MB
Mountain Climbers (4count – hands on MB) x 20

Diamond Merkins (4 count) on MB x 10
Squat/Curl/Overhead Press (4 count) with MB
Squat Jumps with MB x 20
Diamond Burpees with MB x 10 OYO

Freddy Mercury with MB x 20
Heels to the Sky/MB to toes x 20

Line up on sideline
MB Chest Toss toward other side
Bear crawl to ball
1 Merkin
Rinse and repeat across the field, adding one Merkin each stop

Diamond Merkins (4 count) on MB x 10
Squat/Curl/Overhead Press (4 count) with MB
Squat Jumps with MB x 20
Diamond Burpees with MB x 10 OYO

Freddy Mercury with MB x 20
Heels to the Sky/MB to toes x 20

Line up on sideline
MB chest toss toward other side
Bear crawl to ball
1 Merkin
Squat down and toss MB forward
Lunge to MB
1 Diamond Merkin on MB
Rinse and repeat across the field, adding one Merkin after each chest toss and one Diamond Merkin after each Squat Toss

MARY:

Plank
Ring of Fire (3 Merkins each PAX)
Ring of Fire (5 Merkins each PAX)

ANNOUNCEMENTS:

March 11 convergence in Charleston

COT:

Thankful to start the day together

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