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