FORMAT

Five shuttles from wall to wall. Each wall touch equals one trip. Movements are performed after each shuttle sequence is completed.

SHUTTLES

  1. Sprint
  2. Karaoke
  3. Broad Jump
  4. Bear Crawl
  5. Inchworm

MOVEMENTS b/w SHUTTLES *SUPER SLOW

  1. Archer Squat into Side Lunge [10R/10L: single count]
  2. 5 Count Up & 5 Count Down Merkin [10 single count]
  3. Single-Leg Glute Bridge w/ Knee Drive [10R/10L: single count]
  4. Horse Stance [100 Count]
  5. Bear Stance Hold w/ Donkey Kick

BONUS MOVES

  1. Cross-Over Lt. Dan [10 single count]
  2. Side Chill-Cut Clamshells [10R/10L: single count]
  3. Al Gore Walking Lunges
  4. Squat to Star Jump [10 single count]
  5. Bear Stance to Bird Dog Stance transitions

MARY

Single-Leg Front Raise to Lateral Raise (aka 1/2 Windshield Wiper)

Breakdance Merkin (Pushup into Kick Through ending in One-Arm Bridge)

American Hammer

C.O.T.

Butt Fumble, Gilligan, Scooby-Doo, Viagra, Stickshift, Jordan, Pitty the Fool & Slumlord (Q)

ANNOUNCEMENTS

Annual Blood Drive in March

Butt Fumble’s niece

Prep for the Jabberwocky starts in March