Slow and Intentional at Tomahawk 

WarmORama–

Mosey around the full parking lot. Intermittently throwing in toy soldiers, high knees, and butt kickers.

Exercises not necessarily in this order:

Windmills, SSH, Merkins, Imperial Walkers

The Thang-

Everything in cadence slow and intentional (except where noted SC). 

• Right arm curl 5x
• Left arm curl 5x
• Right overhead tricep extension 5x
• Left overhead tricep extension 5x

20x SSH SC

• Goblet Squat 10x
• Right leg lunge 5x
• Left leg lunge 5x
• Calf raises 10x

5 Burpees SC

• Merkin with bell in RH 5x
• Merkin with bell in LH 5x
• Bent over row RH 5x
• Bent over row LH 5x

20 Mountain Climbers SC

• Shoulder Press RH 5x
• Shoulder Press RH 5x
• Carolina Dry Docks w bell in RH 5x 
• Carolina Dry Docks w bell in RH 5x 

1 lap around the parking lot

• American Hammers 5x
• LBCs 10x
• Kettlebell lateral swings RH 5x 
• Kettlebell lateral swings LH 5x 

Plank Waterfall

Round of Mary

COT 

Count off 

NameORama

Name the FNG – Welcome Uhaul

Praises and Prayers

Thanks for the opportunity to Q Polaroid!