THE SCENE: The Quacken, around 28deg Fahrenheit. A wee bit chilly.
WARM-O-RAMA:
SSH 30 IC
Cherry Pickers 10 IC
Imperial Walkers 15 IC
Batwings
4-Counts, IC
20 x Forward Arm Circles, hold
20 x Backwards Arm Circles, hold
20 x seal claps, hold
20 x overhead claps, hold
Failure to Launch x 5 (Al Gore countdown from 10 then tuck jump)
THA-THANG:
Lazy Doras:
100 Murkans (10 Reps Active / Plank Rest)
200 LBCs (20 Reps / 6″ leg hold Rest)
300 Squats (25 Reps / Al Gore rest)
Wheel of Fortune:
First word x 4 letters, second word x 5 letters.
Wrong letter: Do exercise starting with that letter
Wrong guess: 20 burpees
Max time of 10 mins per solution
Alternating Shoulder Taps – 20 IC
Big Boy Sit ups – 20
Crunches – 20
Diamond Merkin – 20
Elf on a Shelf – 10 each way ground to shelf across body
Flutter Kicks – 20 IC
Groiners – 20 (Squat thrust feet out)
High Knees – 20 IC
Iron Squat – 20 (Arms out at bottom)
Jack Webb: 5 total, ratio is 1:4 Merkins to shoulder press
Knee Tucks (seated) – 20
Lunge (forward) – 20 each leg
Mountain Climbers – 20 IC
Nothing “Needed Rest”
Overhead Arm Claps – 40 OYO
Plank Jacks – 20
Q‘s choice
Reverse Lunge – 20 each leg
SSH – 20 IC
Triceps dips – 20 (bench)
Up Downs (football) – 10 together
V-ups – 20
Werkins – 20 (Wide arm)
X-crunch– 10 each arm
Y Squats – 20
Zebra buttkicks – 10 each leg
Merkin clock:
1st complete 12 Merkins; walk hands to 9 o’clock and do 9 Merkins; walk hands to 6 o’clock, 3 o’clock, 12 o’clock (with some holds in between)…42 total Merkins.
If too easy, reverse it
MARY:
Box Cutters 20 IC
Flutter Kicks 20 IC
Murkan Hammers 20 IC
CIRCLE OF TRUST/BOM:
“Children are happy because: 1) They’re not self conscious 2) They lack a sense of time pressure 3) They’ve no goals. The bottom line is they are living from moment to moment, and the mind is not there to interfere in their bliss.” – Naval Ravikant
ANNOUNCEMENTS:
Hardship Hill upcoming. Let’s see if we can help Filter w/ transporting Slick Willie to the location.
