Q: Postman (Scott Colby)
PAX: Magic Mic (Jarrett Woodall), vanilla, Drive-thru (Mikel Towe), Frizzles, Handlebar
FNGs: 1 Handlebar
COUNT: 6
WARMUP:
the usual
THE THANG:
Walking lunges + 5 merkins at each light, on our way to big ball stairs
At big ball stairs
20 derkins
Run halfway up stairs
bear crawl
2 footed jumps the second half of stairs
20 merkins
3 rounds
Mosey to Krutch Park (20 big boys at a random location halfway there)
At Krutch Park
20 step ups (10 each leg)
20 dips
20 bulgarian split squats (10 ea)
20 incline merkins
crab walk
10 minutes
Mosey to christmas tree
12 Days of Legs
1 jump squat, 2 squats
2 jump squats, 4 squats
3 jump squats, 6 squats
…
12 jump squats, 24 squats
Mosey to coffee and chocolate
20 big boys
Mosey back
At the bridge, play Neil Diamond’s Little Drummer Boy
Wall Sit
1 Squat with every pa-rum-pum-pum-pum
2nd refrain, switch it to plank hold and shoulder taps
3rd refrain back to wall sit and squats.
MARY:
ANNOUNCEMENTS:
COT:
