Q: Drano
PAX: slappy, Mermaid, Squatter, Anchorman, Snaggletooth (Elijah Tafao), Stitch, Eliza, Baby Boomer, Dumpster Dive, Dog Bite, Band Camp, Honeydew, Skidmark freefall craps
FNGs: None
COUNT: 16
WARMUP:
• Side Straddle Hops (SSH): 20 IC (in cadence) – Classic jumping jacks to wake up the legs and arms.
• Imperial Walkers: 15 IC – March in place with a twist, channeling your inner stormtrooper marching through the jungle vines.
• Arm Circles: 10 forward + 10 backward IC – Small to big circles to loosen the shoulders.
• Good Mornings: 10 IC – Bend at the waist with straight legs, like bowing to the jungle king.
• Merkins (Push-ups): 10 OYO (on your own) – Standard form to prime the upper body.
• Air Squats: 15 OYO – Deep squats to fire up the quads.
Mosey to the football field
THE THANG:
The main event: A partner-based “Jungle Circuit” with animal-themed exercises for fun, mixed with cardio bursts to keep it challenging. Pair up with a battle buddy (if odd number, one group of three). We’ll do two rounds of the circuit, with a twist for competition. Each station lasts ~3-4 minutes; rotate quickly. Total circuit time per round: ~10-12 minutes, plus transitions.
Circuit Stations (AMRAP – As Many Rounds As Possible in the time):
1. Monkey Burpees: Partner A does burpees with a gorilla chest pound at the top (jump up, pound chest, repeat). Partner B holds a plank. Switch after 10 burpees each. (Fun factor: Make monkey noises for laughs; challenging: Full burpee with push-up.)
2. Frog Jumps + Bear Crawl Relay: Leap like frogs (squat jumps) across a 20-yard distance, then bear crawl back. Partners alternate turns. (Fun: Race your partner; challenging: Low bear crawl form to burn the core and shoulders.)
3. Lion Merkins Pyramid: Together, do merkins in a pyramid: 1-2-3-2-1 (or scale up to 5 if you’re beasts). High-five at the top of each set. (Fun: Roar like lions on the last rep; challenging: Diamond merkins for the pyramid peak.)
4. Snake Slithers (Partner Carry): Partner A fireman carries Partner B 20 yards, then switch. If carries are too tough, modify to wheelbarrow walks. (Fun: Yell “Slither away!” during the carry; challenging: Add a sprint back after dropping your partner.)
5. Eagle Flutters + Sprint: One partner does flutter kicks (on back, legs kicking like flying) while the other sprints 50 yards and back. Switch. Aim for 20 kicks per turn. (Fun: Flap arms like wings; challenging: Keep legs low for max ab burn.)
Twist for Fun & Challenge: Between rounds, play “Rock-Paper-Scissors Burpee Battle” – Loser does 5 burpees
If time permits, circle game with animal sounds. One PAX is in the middle of the group. He covers his eyes and spins around 5 times. The rest of the PAX will move around the circle to make sure the “it” PAX does not know where everyone is located. Q points while “it” has his eyes closed and says an animal. The PAX pointed at them has to mimic the animal noise. The “it” then has to say who he believes the noise is coming from by naming the PAX. If he is correct, the PAX who spoke is not “it”. If he is wrong, he goes for another round.
MARY:
• Plank Jungle Hold: Standard plank, but alternate lifting one arm like reaching for a vine – 60 seconds.
• LBCs (Little Baby Crunches): 20 IC – On back, crunch with a twist to mimic dodging jungle obstacles.
• American Hammers: 15 IC per side – Russian twists with “hammer” claps, like chopping through underbrush.
• Leg Raises: 15 OYO – Lying down, raise legs to 90 degrees, slow and controlled for that deep burn.
• Superman Holds: 45 seconds – Face down, arms and legs lifted like flying through the canopy.
• Cool-down Stretch: Finish with child’s pose for 1 minute each to recover.
ANNOUNCEMENTS:
Prayer requests for skid marks wife, anchorman’s niece (stage three cancer), and Mermaid’s daughter (wisdom teeth pulled today)
COT:
Don’t take yourself too seriously. We made a lot of funny noises today and had some good laughs. I’ve spent most of my life afraid of being myself. I used to say I am a chameleon, because I can fit in everywhere. But, the reality for me was that I wasn’t really being true to my character and personality anywhere. Often times I was afraid to be silly or goofy in certain settings. While I understand not every setting is the proper setting for those things, I was ignoring them for wisdom, I was ignoring them because I was afraid of what people would think of me. My encouragement to you today is just be yourself. Whether that’s goofy and silly, more serious, or calculated. Whoever you are, don’t be afraid of expressing that. And… don’t be afraid to look ridiculous sometimes. Laugh when you’ve got egg on your face. Life’s too short to be serious all the time.
