Date – 10/26/21

Location – Fenceline

Pax – Birdnest, Fanny Pack, Slumlord, Stickshift, Settlement, Pity the Fool, Buttfumble

Q – Red Dragon

 

On a day that Baby Bop and I were scheduled to swap sites, he was sick and Patch took over at the SHAKE AND BAKE Location.

5:30 Start

Mosey to the Cage

Warm a rama inside the cage.

SSH

String Rippers

Walking Sun Gods – Forward and Back

Ham String Pulls

Side Lunge over and back.

Crowd Pleaser – this will be a staple of mine to close out the Warm a rama until See Thru gets back out.

 

Thang – I brought 2 Medicine balls with me to the work out this am (thank you TPS for not asking for them back yet).  We split into 2 groups and one person from each group would run around the court with the ball, while everyone else held an exercise.  First rounds would be Plank.  After each person in the group completed their weighted lap.  The entire pax completed an exercise from my trusty deck of cards.

1st round was across the Court

Crawl Bear

then back to hold plank and weighted run

Bear Crawl

then back to hold plank and weighted run

Broad Jump Burpee

then back to hold plank and weighted run

Duck walk or Gorilla Walk

then switched the exercise to the LBC and weighted run

Plank Hold as a group – Counted to 60

then back to the LBC and weighted run

Skier Abs

then back to the LBC and weighted run

Turk and Burps

then switched the exercise to the Heel Touch and weighted run

5 Donkey Kicks with a 10 Second Hold x 3  OYO

then back to the Heel Touch and weighted run

Aussie Mtn Climbers

then back to the Heel Touch and weighted run

Wall Sits

then back to the Heel Touch and weighted run

Balls to the Wall.

Circled Up

Mary

Low SLow Flutter

Stretch Legs and Upper body.

Supermans

Cindy Crawfords

American Hammer

 

Announcements – Birds Nest Birthday is tomorrow

Turkey Bowl is coming up on 11/20 at Cougartown

 

Slummy took us out to do great things on this great day.

 

Crush the Day.

SHA

LFG

RD out