Q: Butterknife
PAX: Aspen, Starlink, Windex, Guardrail, Archie, Wanderer, Butterknife, Pelican
FNGs: None
COUNT: 8
WARMUP:
SSH x20
Windmills x6
Bear crawl in for high fives Crawl bear out for a burpee x 3
Tempo Squats x 10
Cherry :cherries: Pickers
THE THANG:
Mosey to Tomo
One person doing 10 sledgehammer swings the entire workout
Exercises at the bottom and top of the stairs
At the bottom:
Merkins x10
Iron Mikes x10
Burpees x10
Squats x10
Mountain Climbers x10 4 ct
Monkey Humpers x10
Run stairs do the core exercise
At the top:
Flutter kicks x20
Scissor Kicks x20
American hammers x20
Heels to heaven x20
Dead bug x20
Crunchy frogs 🐸 x20
Run around the parking lot to the bottom and advance to the next exercise.
Mosey back to the flag.
MARY:
High knees, butt kickers, karaoke x2
ANNOUNCEMENTS:
Haw Ridge 3/28
COT:
Helpful tool or distraction. How do you use your phone?
“This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.””
Joshua 1:9 NLT