Location: Gridlock
Date: 2020-05-28
Weather: Great, perfect temp.
Q: Muck
PAX: 4 – Muck, Oshag, Raquel, Incognito
Warm-O-Rama
Disclaimer
Warmup:
• Michael Phelps
• Knee pulls to chest
• Runners stretch (side to side)
• Cross your feet, bend, and hang (REPEAT, other side)
• Tricep pull (elbow behind head, REPEAT, other side)
• Imperial Walkers (10 each side, OYO)
Today’s Reminders:
• Modify as necessary
• Focus on form
• Go at your BEST pace
• Keep moving through the song
Tha Thang
#1- New Day (Danny Gokey)
Wide Merkins (20)
Bobby Hurleys- Slap the ground, then jump shot (20)
#2- Your Love Never Fails (Jesus Culture)
Diamond merkins (20)
Upright rows (w/coupon) (20)
#3- The Boys Are Back In Town (Thin Lizzy)
American Hammers (20)
Bent over rows (w/ coupon) (20)
#4- Route 66 (Chuck Berry)
Copperhead Squats (20)
Plank Jacks (20)
#5- Let The Day Begin (The Call)
Curls (w/ coupon) (15)
Lunge, with twist (10 each side, 20)
#6- Boom! Shake The Room (DJ Jazzy Jeff & The Fresh Prince)
Shoulder Press (w/coupon) (10)
LBC’s (20)
#7- Get Down Tonight (KC & the Sunshine Band)
Ice skaters (20)
Jump squats – side to side (20)
#8- Blue Morning, Blue Day (Foreigner)
Merkins, with rotation (10)
Raggedy Ann’s (side bends, with or without coupon) (20)
#9- The Rubberband Man (Spinners)
Side Straddle Hops (20)
Cross crunches- elbows to opposite knees (20)
Name O’ Rama video.
End in COT