Down and Dirty

Friday 11/1- Down and Dirty

Slit, Wapner, Boucher, Popeye, Crabby Po, Jay-z, Shamu, Stache, Sparkle – QIC

Warmup:

  • Side-straddle hops x10
  • Burpees x10
  • Willie Mays Hayes
  • Bat Wings x10 IC (add raise the roofs)
  • Arm stretches

Mosey to bottom of stairs

Thang: Down and Dirty

Going up the stairs: 1st- Bear crawl up At top: Big Bois x10, Leg raises x10, Merkins x10, Plank Jacks x10, Plank till everyone done.  Mosey to bottom of stairs Tunnel of Love.

2nd- Sideways up At top: LBC x10, Crunchy Frog x10, Merkin x10, Mountain Climbers x10, Hold Banana position till everyone done. Mosey to bottom of stairs Tunnel of Love.

3rd- Sideways up (Opposite Side) At top: Gas Pumps x10, Hello Dolly x10, Merkin x10, Plank Leg Raises x10, Elbow plank till everyone done. Mosey to bottom of stairs Tunnel of Love.

4th- Crab walk up At top: American Hammers x10, Freddie Mercury x10, Merkin x10, Shoulder taps x10, Banana till everyone is done. Mosey to bottom of stairs Tunnel of Love. Repeat back through till time.

Mosey to Flag

Mary: Banana:Bicycle clap crunches (Sparkle Claps) x10, Leg raises x10, Hello dolly x10, Hold Banana for 1 min, Plank:Leg raise x10, IC Shoulder taps x10, IC Help Me’s x10,  IC Hold plank 30 sec, Drop to elbow plank 45 sec,

Moleskin:

9 Pax forged through the dropping temps for Sparkle’s Q this morning.  QIC – Sparkle didn’t disappoint and brought an abundance of Love for his fellow PAX.  Not a lot of chatter this morning other than holding bananas with strangers at 2:30 in the morning.  Overall a cold morning for a good beat-down.   Good to have Zonkey & Gasman join us for the COT this morning.  

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