05/14/2023 - Ranch - The Deuce special

6 PAX assembled at 6:30am. Very nice having daylight again!  Weather in high 50’s.  Overcast but dry.

Beat down as follows:

Stretches:  

• Trunk rolls  10
• Casey Casums 10
• Neck rolls; 10
• Ankle rolls: 6 each ankle
• Michael Phelps:  10 over and under
• Worlds greatest stretch:  each side 5 count each pax for each movement.

Warmorama:

• Forward arm circles 10×4 IC count (&hold)
• Reverse arm circles 10×4 IC count (&hold)
• Seal claps 10×4 IC count (&hold)
• Overhead claps 10×4 IC count (&hold)
• Moroccan Night Clubs 10×4 IC count (&hold)
• Abe Vagodas 10 IC
• Grass Pickers 10 IC
• Side straddle hops 10 IC
• Toy shoulders 10 IC
• Imperial Walkers 10 IC
• Merkins 10 (Straight Count)

THE HILL:  ( 3 rounds); 4 tiers

   Bear crawls up to level 1, 2,…….

W/ Merkins 5 tier 1, 10 tier 2. 15 t3,  20 t4

Mosey back to bottom; plank till 6 (Repeat)

Bear crawl again level 1,2,3…….

J LOWES:
:  Level 1 (5), Level 2             10), Level 3 (15); Top (20’)

Bear crawl 3 level hill:

BURPEES:

 MOSEY back TO STAGE:

BABA O RILEY: (5 minutes) of imperial Walkers to THE WHO song, entitled baba O’Riley.

(TABATA): 6 sets (modify as needed). 40 seconds on 20 second rest.  After set 4 80 sec recovery to new cycle.

Cycle 1:  (5 min) SHOULDERS

1. Carolina Dry Docks
2. Shoulder Taps
3. Merkins
4. Single Arm single leg Merkins

Cycle 2: CORE

1. Plank jacks
2. Mountain climbers
3. Peter Parker’s
4. Parker Peters

Round of Mary with rope climbs by ZENA.

Countarama, Namarama, Announcements, and Prayer.