07.21.22 11s

AO: Oakery

QIC: Ghost

PAX: Output, Fishman, Mad Dog


60 degrees and dry.

Warm up

  • 20xIC SSH
  • 10xIC Hillbillies
  • 10xIC halos
  • leg swings forward x 8OYO each way
  • leg swings sideways x 8OYO each way
  • calf raises – 15 seconds OYO each side
  • Monkey humpers x 12IC
  • slow high knees x8IC
  • fast high knees x8IC

The Thang

Mosey around building once then to playground.

11s (2 exercises – perform 10 of the first and 1 of the second, then 9 of the first and 2 of the second and so on until you do 1 of the first and 10 of the second)

  • Merkins and Bonnie Blairs on the hard count – hop on one leg between
  • Rows and Frozen Freddie Mercury’s on the hard count – bear crawl between


Hold plank for 45 seconds


Getting too know you…

PAX divides up and takes time to get to know someone else better, one on one.

Much love,


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