AO: thebuffalo
Q: greyalbum
PAX: Ultratecht, Hot Route, 40 Minutes, The Bobs, Daylight, Giving Tree, Goose
FNGs: None
COUNT: 7
CONDITIONS: Crispy and cold
WARMUP:
F3 Fruitcake Toss
Mosey
SSH
Imperial Walkers
Low and Slow Merkins
WMH
LBAC
THE THANG:
HILL DORA:
Partner 1 mosey up the hill and back rifle carrying your fruitcake (coupon)
*If, during the workout, someone calls the fruitcake a coupon PAX do 10 burpees.
Partner 2 performs reps. Do 50 of Each Exercise before moving on.
F – Flamingo Merkins
Perform a merkin (push-up) while keeping one leg raised, resembling a flamingo stance. Alternate legs every 5 repetitions.
R – Russian Twists
Sit on the ground, lean back slightly, and twist your torso from side to side, touching the ground beside your hips.
U – Up Downs
>From a standing position, drop into a plank, perform a merkin, then quickly return to standing.
I – Imperial Walkers
While standing, march in place, bringing your knees up to waist level and touching them with the opposite elbow.
T – Turkish Get-Ups
Lie on your back and stand up without using your hands for support, then return to the starting position.
C – Carolina Dry Docks
Start in a downward dog position, then lower your head toward the ground by bending your elbows, and push back up.
A – Alternating Shoulder Taps
In a plank position, tap your left shoulder with your right hand, then your right shoulder with your left hand, while maintaining a stable core.
K – Knee Tucks i.e. Mountain Climbers
>From a plank position, bring one knee toward your chest, then switch legs in a running motion.
E – Elbow Plank
Hold a plank on your elbows, keeping your body straight and core tight.
MARY
MOLESKINE:
ANNOUNCEMENTS:
COT:
