Q: greyalbum
PAX: Hot Route, Right Said, Daylight
FNGs: None
COUNT: 4
CONDITIONS: Mild, cool
WARMUP:
Mosey to picnic shelter
SSH
Seal Claps
Overhead Press
Good Mornings
WMH
THE THANG:
A mix of high intensity / low intensity based on whether the song playing is more of a “shout” or a “whisper”.
I can’t remember the order of things, but just chose randomly from the list below. 20 reps of each exercise until the end of the song or until we decided to skip to the next one.
Shouts
Rapid overhead press
Burpee
Squat jumps
High knees in place
Broad jumps
Merkins
Wood Cutters
Squat kicks
Iron Mike
Sprints
LBC
Mountain Climbers
Decline Merkin
Incline Merkin
Dips
Side Straddle Hops
Jump Squats
Mosey
Cherry Pickers
WW1
Whispers
Planks – front, side, low, high
Low and slow merkin
Squats
Lunge walk
People’s Chair
Rows
Hold Overhead
Prom Dates
Forward fold
One leg balance
Hollow Body
Leg lifts
Slow flutter kicks
Wall Sit
Bear Crawl
ANNOUNCEMENTS: Party at the home of Chunks – Saturday 5pm. See Slack for deets.
COT: Family health situations. Prayers for Hot Route’s family and celebration of the life of his grandmother.