AO: Swamp
When: 04/02/2024
PAX:
Number of Pax: 13
Pax Names: Balboa, Biscuit, Dial Up, Downsize, Dr. Luck, Drop Box, Dutch Oven, Freon, Knievel, Open House, Slice, Spoiler,
Number of FNGS: 0
FNG Names:
QIC: Biscuit
The BackBlast:
It was wet one at the Swamp this morning but no one came to leave dry and clean. All accepted the disclaimer.
Warm-a-Rama (10 Count)
In cadence
- Lap around the circle
- Overhead Claps
- Seal Claps
- Arm Circles, Circle Arms
- Side Straddle Hops
- Floor Taps (down)
- Run in place
- Butt kicks
- High knees
- Squats
- Shoulder Taps
- Carolina Dry Docks
- Parker Peters
The Thang
- Merkins, In cadence, 15
- Mountain Climbers, In cadence, 15
- Shoulder Tap Merkins, In cadence, 15
- Ski grinders, In cadence, 15
- Imperial Walkers, In cadence, 20
- Pulse Squats, In cadence, 20
- Hill Billies, In cadence, 20
- Forward to side lunges, 20
- Pull ups, OYO,
- Burpees, OYO, 7
- Hangs w/crunches, 30 seconds
- Super-mans, 5 sec holds, 12
Repeat
One exercise for Mary, an offspring of American Hammers and Flutter Kicks (it was a sight to see!)
COT, Count-a-Rama, Name-a-Rama