16 strong for a hot and humid edition of Rock N Roll. Two FNG’s joined the squad! The following is a brief summary for your viewing pleasure.
to the Basketball Courts for Warmarama:
Monkey Love Makers, Australian Snow Angels, Suzanne Somers, Ukranian Soldiers, Hand Release Merkins, Mummy Kicks, West Virginia Prom Dates AND Bernie Sanders, High Knees, Butt Kicks, Karaoke, Appalachian Lunge Walk across the court
Over to the road for Exercise One:
Indigenous People’s Crab Walk. Man in the back does 2 burpees then runs to the front. Definitely a crowd favorite.
Arm Circles and Raise the Roofs (House Parties) in route to the back parking lot.
Exercise Two: Six Corners (Extended Version)
Corner 1: 10 Burpees
2: 20 Merkins
3: 30 WWII sit ups
4: 40 Freddie Mercuries
5: 50 jump squats
6: 60 Mountain Climbers
Short Break at the Watering Hole, then mosey to the baseball field
Exercise Three: Man Harmers. 10 SSH’s, Forward Straddle Hops across the outfield, 20 SSH’s, Forward Straddle Hops. Repeat pattern up to 80 SSH’s.
Exercise Four: Team Run VS. Team Abs
Round 1: WWII Sit ups, Bernie Sanders to the fence, run back. Teams switch
Round 2: Side Shuffles, Heals to Heaven
Round 3: Bear Crawl, LBC’s
Back to the flag for 2 minutes of Burpees. Thanks to Purple Rain for the suggestion! Finished up with some Dead Man Hang.
Numbers, Naming Ceremony, Announcements, Prayer Requests
YHC took us out.
Final Thoughts: We had a great crowd today and EVERYBODY put in some work! It was an honor to welcome Tony Twist and Kimura into the group. They both had strong debuts – Keep posting! Although it was hot, I felt great after Mudslide’s WOGA program. Appreciate the opportunity to lead.
SYITG
