AO: asylum-pm
Q: Swanson
PAX: Pele (Jon Lindberg), Mr Jinxy, Lizzy, CRISPR, Dain Bramage, Lilydipper, Crash Dummy, Shotgun
FNGs: None
COUNT: 9
WARMUP:
– Baby Arm Circles – 10 ea way
– Michael Phelps
– Squat & Reach – 10
– SSH – 20
Q: Swanson
PAX: Pele (Jon Lindberg), Mr Jinxy, Lizzy, CRISPR, Dain Bramage, Lilydipper, Crash Dummy, Shotgun
FNGs: None
COUNT: 9
WARMUP:
– Baby Arm Circles – 10 ea way
– Michael Phelps
– Squat & Reach – 10
– SSH – 20
THE THANG:
10 ea
– Hello Dolly (4 count)
– Merkins
– BBS
– Plank Shoulder Taps
– Flutter Kicks
– Mountain Climbers
– Jump Squats
– LCRC
– Burpee
– Mucho Leggo
Hill run, Pax remove one exercise and repeat.
Ring of fire with goblet squats (with weights) or Merkins
MARY:
10 heals to heavy
Boat/Canoe
ANNOUNCEMENTS:
Polar Plunge
– 10:30am Starbucks at Northshore/Pellissippi
– 12:00pm at Y in Townsend
COT:
Listen to your body. Persevere when you can. Rest when you need!