Feb 21 2022
The OC
Q: Anchor
PAX: Power, Chickie , Sushi, Uni
Welcome/Disclaimer
Warm-up:
Butt kicks
High knees
JJ
Windmills
The Thang:
Toss the ring. First exercise is done if you miss. Second exercise is done if you ring the cone.
3-4 minutes each round.
10 burpees - 10 monkey humpers
Walking lunges - 15 curb dips
10 Merkins - 10 Standing DB crunches
Frog jumps - skipping / JJ
Military planks - JLos
20 jump squats - side shuffle / 20 quick feet
Dice rolling exercises for 6 min
3 min arms - lateral, bicep curl, overhead press and triceps
1 min Russian twists then stretch for 2 minutes
Count
Name
COT - prayer requests