WARMUP

 

Grasspickers10c

Arm circles10c

Slow squat5c

Michael Phelps10c

 

MERKINS

 

Mosey to basket ball court

Split into 4 teams (they don’t work together)

Spread each team to a corner

1 corner is merkins

1 corner is burpees

1 corner is wide arm merkin

1 corner is hand release merkin

Bear crawl across short end

Do a merkin every 8 steps

Bear crawl across long end

Do a merkin every 8 steps

Increase exercise count 5 every cycle.

Stop when you at 10 minutes

 

SQUATS

 

Mosey to pavilion 

3 exercises 

Sumo squat

Squat

Tennessee rocking chair 

Start at 5x exercises

Run most way around pavilion

Broad jump rest of way back

10x exercises

Multiply by 2 every time 5,10,20,40,80

Stop at 10 minutes

 

MOVEMENT

 

Bear crawl across long corner

Duck walk across short corner

Lunge walk across long corner

Crab walk to across short corner

6 minutes

Tunnel of love race

 

SIDE STRADDLE HOPS

 

To pavilion 

Motivator 5-0

11s with Smurf jacks and side straddle hops

Run under pavilion 

Stop after 10 minutes

If you finish early do it again

 

We did 2 squat workouts

1 merkin workout

1 movement workout

We didn’t do the side straddle hop workout

 

COT

F3 Softball – Nov 1

Carebear’s coworker’s health

Chubawumba lost more weight!

Hamloaf new student

Red card Trojan on their own for the week 😬

Chapter wife job change

Streak house sale