Warm up
SS hops, Abe Vagotas, Grass pickers , Trunk Rolls, Crab Cakes, Murkins, LBCs, Neck Rolls,
The “Thang “
Dealers Choice of going down the side of the parking lot 25 yards to the shovel flag ( doing an exercise) then continued to the other end of the parking lot totaling about 50 yards then running back to the starting point. Rinsed and repeated with each pax calling out an exercise.
1st. Bear Crawled to mid point ( 10 murkins) Bear crawled to the end … Ran back
2nd. Walking Lunges…………( 25 squats) Walking Lunges to the end….. Ran back
3rd. Broad jumps. …………….( 10 Burpees) Broad jumps to the end ……… Ran back
4th. Carioca ( facing hill) ………( 10 wide arm Murkins) Carioca (facing opposite side) to the end ……. Ran back.
Moseyed to the Rolling hills. Started at the bottom for 5 of an exercise, 10 next level, 15 next level and 20 @top of hill
Each pax called an exercise to do in 4 rounds.
Round 1.) Carolina Dry docks, 2.) Freddie Mercuries, 3.) Mountain climbers, and 4.) SS Hops.
Moseyed to the other side of the pool to the playground…
we started by doing 3 minutes total.
Starting with 1 pull-up and 1 Burpee. , 2 push-ups/ 2 Burpees, 3, 4….. until three minutes were up. ( thanks Sensei. . Got it f rom iron clad)
Next was monkey humpers and Murkins
3rd was box jumps and decline Murkins. Moseyed back to the shovel flag..finished with Countarama, NameOrama and Circle of trust.