Location: The Fort
Date: 2021-06-30
Weather: Steamy
Q: Glaucoma
PAX: 8 – Shank, Miracle Gro, Shooter, Coach K, Chugginton , Google, Farva, Bambi
Warm-O-Rama
Rocked over to the tennis courts with Miley Cyrus “party in the USA”
Played “ragged ole flag” Johnny Cash during cop
Arm circles/ michale Phelps
Plank stretching
Merkin waterfall 10 merkins: 10 sec high plank hold
9 merkins: 9 sec hold
8 merkins: 8 sec hold
Grassgrabbers
7merkjns; 7 hold
6 merkins: 6 hold
5 merkins: 5 hold
Grassgrabbers
4 merkins: 4 hold
3 merkins: 3 hold
2 merkins: 2 hold
1 merkin. Finish
Tha Thang
“Party in the USA” Miley Cyrus. 6 t merkins on one end, Bernie sanders to other end 6 jump squats
48 sec plank hold to “taps”
30 sec ace /Gary to “bugle call” the. Switch
“Courtesy of the red/ white/ blue” same sequence as above. 3 burpees one end, 10 donkey kicks other end
Same ab work as above
“American soldier” same sequence as above.. 4 Bonnie Blairs: 4 T merkins. Repeat entire song
Same ab work as above
End in COT