WARMUP: we ran to the back of the school…and got to work
THE THANG: Cranked up some tunes and started with some Kid Rock. Quickly learned that “American Badass” would be 🌪’s new theme song. So we did the exercises below, had some chatter along the way, but after each exercise, we ran to certain sections where the guardrails were at and then back to the music and instructions.
– 10 burpees
– 15 diamonds
– 20 hand release
– 25 wide arm
– 30 merkins
– 35 rangers
…(no, I don’t care that this was a lot of chest, get to work)
– 40 CDDs
– 45 plank jacks
– 50 mountain climbers (count right leg only)
– 60 single count should taps
…moved to legs and core and doubled up for time before we ran
– 25 jump squats
– 50 LBC
– 30 sec wall sit
– 30 double count hammers
– 40 step ups
– 50 calf raises
– 30 seconds Al Gore
…run back to COT and run in with 🌪 theme song.
MARY: no time for MARY today
ANNOUNCEMENTS: Shanks got this part!
COT: Shout out to Shanks for 9 years and best of luck with the move and future M!!