June 7, 2021
The OC
Q: Anchor
PAX: Stickers, Grip, wildcat, Chickie, 2.0 wood and crouton, and FNG Professor
Welcome/Disclaimer
Warm-up:
Butt kickers
High knees
Toy soldiers
The Thang:
2 rounds of each set:
30 jumping jacks
10 burpees
50 Speed skaters 1:1
25 Tri kickbacks
20 jump squats
15 Overhead tri
50 mtn climbers 2:1
RUN , Repeat once
25 heel click Squat
20 plank DB drag
15 squat Overhead press
10 Merkins
Run, repeat
26 squat leg and lateral arm raise
20 oblique with DB
16 bicep curls, lunge pulse
- switch legs
10 Merkins ? 10 monkey humpers
Stretch!!
Count o Rama
Name o Rama
COT: build each other with our words, scripture reading and prayer