Limber Jack/3 points of pain

AO: thequacken
Q: Secret Garden
PAX: FixerUpper, Lizzy, Switchgrass (Stacy Clark), Road Block
FNGs: None
COUNT: 5
WARMUP: Limber Jack

Calf Raises 10 count in cadence
Calf Stretch 30 second count on CMU
Full Squat Hold 30 sec count
Gorilla Walks 30 seconds
Crab Walks 30 seconds
Lean-to’s Hold (Natural Leg Extension/Lean Back) x10

Standing Straight Leg Stretch (Hamstring) 4 count x10/side

Hula-Hoops x5/side (hip rotation)
Lying Butterflies

Shoulders
Chicken Wings (Thoracic) 10 Count in Cadence

Baby Arm Circles Forward 10 count in Cadence
Baby Arm Backwards 10 count in Cadence

Scalp up/Down (Scalpula) in Cadence x10

Scalp Forward/Back (Scalpula) in Cadence x 10

THE THANG: 3 Points of Pain

3 Cones in a Triangle- Press ups to one, murder bunny to the next, lunge to the last w CMU. X5

MARY: Volunteer

ANNOUNCEMENTS:

COT: no FNG’s