CONDITIONS
32 degrees and clear
Welcome and Disclaimer
COT
– Side Straddle hop x30 (IC)
– Forward Arm Circles x30 (IC)
– Mericans x15 (IC)
– Squats x30 (IC)
– Ice Skaters (each leg) x15 (IC)
THE THANG
“Get Up Offa That Thing”
Do a burpee every time the songs says “Get up offa that thing!”
Indian Run to the Joe Hendricks Stairs. Line up single file on the stair
Calf Party
– x15 normal, x10 quick normal calf raises
– 1 run up the stairs
– x15 normal, x10 quick wide stance calf raises
– 1 run up the stairs
– x15 normal, x10 quick narrow stance calf raises
Partner up with the person across from you. This is your battle buddy. Run back with your partner to the parking lot and line up, pick up two coupons a piece on the way.
Partner Exercises
– x30 Plank High fives
– x20 Plank Push ups
– x20 Plank Push ups
– x10 Partner Pull ups
– Wheelbarrow Suicides with a push up 4 lines
– Crabwalk Suicides 4 lines
“Papa’s Got a Brand New Bag”
Squats to “Papa’s Got a Brand New Bag,” holding a squat in between guitar riffs
Abs
– Scissor V-ups x15 (IC)
– Up and Down V-ups x15 (IC)
– In and Out V-ups x15 (IC)
COT / BOM
Name-O-Rama
Quickbooks (Submitted by Cap’n Crunch)