June 21, 2021
The OC
Q: Anchor
PAX: Betty C, Grip, power, Chickie, 2.0 Meow, and FNG 2.0 Headstand
Welcome/Disclaimer
Warm-up:
Runner lunge
Butt kickers
High knees
Toy soldiers
Huggies
The Thang:
Ladders:
Duck walk and skipping
Frog jump or broad jump and grapevine
Running
2 rounds of each set:
20 Merkins
20 DB Bear crawls
20 jump squats
20 lunges w/DB
20 burpees half
20 plank leg lifts
20 JLos
20 plank DB underneath
Hips:
20 back leg lift each leg
20 donkey kicks each leg
20 leg lifts on side each leg
20 fire hydrant kicks each leg
Clam shells
Mary:
Combo: 5 sit ups, 10 in and outs, 15 Russian twists for 3 rounds
Lean On elbows, L shape leg lower, scissors
COT : Gen 28:15
15 Behold, I am with you and will keep you wherever you go, …For I will not leave you until I have done what I have promised you.”
