Ups and Downs

Date: 3-6-23

AO: Chickie

Q: Chickie

PAX: Polo, Power

Welcome / Disclaimer

Warm-up: 10x each in cadence: Pulse squats, Buttkickers, Toy Soldiers, Windmills

MOSEY

The Thang:

First 2 sets: Down the ladder (do one exercise of the set counting down 10 to 1) AND Up the ladder (do 2nd exercise of the set counting up from 1 to 10).

Set 1: Merkins & Squats

10 Merkins, 1 Squat

9 Merkins, 2 Squats

8 Merkins, 3 Squats

7 Merkins, 4 Squats

6 Merkins, 5 Squats

5 Merkins, 6 Squats

4 Merkins, 7 Squats

3 Merkins, 8 Squats

2 Merkins, 9 Squats

1 Merkin, 10 Squats

MOSEY

Set 2: Surrenders & Up-Down Planks

MOSEY

Set 3: Inchworms and Russian Twists

MOSEY

Marys: 60 seconds per exercise:

Crunches

Flutter Kicks

Toe Touches

Awkward Turtles

Bicycles

Count-O-Rama/Name-o-rama

COT (Circle of Trust): Prayer. Thank you, God, for this beautiful weather!