Warm up

Imperial storm kickers

Albatross

Forward arm circle

Backward arm circle

Seal clap

Over head clap

Downward dog

Corbra

Grass picker

Tennessee rocking chair

The thang

Take a mosey,

Lazy Doras

An estranged and despised relative of Dora 1-2-3. Partner up. Partners perform 100 Merkins, 200 LBCs, & 300 Squats as a team. Here”s the catch”no running. P1 starts with 10 Merkins while P2 planks, then switch. Continue switching between Merkins and plank until 100 total Merkins reached. Next, while P1 does 20 LBCs, P2 performs a 6″ leg hold until P1 is finished, then switch. Continue switching until all 100 LBCs are completed. Finally, P1 does 25 squats while P2 does squat hold, then switch. Continue switching until 150 total squats are completed.

Alabama Ass-Kickers

Alabama Ass-Kickers aka Ass-kickers. Down on all fours, kick each leg individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down.

ABC’s

Angle Grinder

Angle Grinder Starting in plank position angle your body up (pike position) while touching your hand to the opposite knee perform a merkin then touch the other knee and perform another merkin. This exercise is performed 8 count. 1. Touch knee 2. Return to plank 3. Down Merkin 4. Up Merkin 5. Touch opposite knee 6. Return To Plank 7. Down Merkin 8. Up Merkin

Boat Canoe

Boat Canoe The Boat position would be while on six with legs pulled up to chest and arms beside body. Canoe is when legs and back are straightened while keeping both off the ground. Q calls out Boat 

pinkie pie 10-1

COT

Prayers for DoorDash and Trojan that they can get back to f-3

Bunyan moving his aunt

Drawstring friends knee surgery