March 25, 2021
Island
Q: Anchor
PAX: Betty C, wings, polo, goggles, Arcadia, Nurse Nancy (fng) , shook
Welcome/Disclaimer
Warm-up: jumping jacks, butt kickers , high knees, praying mantis, arm circle and shrugs
The thang:
Round 1: 12 min
20 Crisscross squats
20 Merkins
20 Donkey Kicks, alternating, in Bear Crawl stance
20 heel lifts, sumo squat with DB
20 frog jumps
Sprint
Repeat
Round 2: 12 min
20 star jumps
20 calf raise, overhead press DB
20 walking lunge with DB pass under (1:1)
20 Duck walk back with DB
20 Monkey humpers
Sprint
Repeat
Round 3: 8 min
20 pulse squats (3 pulse then up) then DB tri kickbacks
20 Plank Jacks
20 skull crushers
20 mountain climbers
20 Jump squats
Sprint
Repeat
2 min Stretch
Count o Rama
Name o Rama
COT Helen Keller quote
Prayer and Announcements