written by Mulligan, Q
- Welcome
- Disclaimer
AO – The Rising(WWCP)
PAX – Aviator, Brisket, Dos Equis, Photo Finish, Risky Business, Thunder, WallE, and Mulligan, Q.
- W(Arm)-ups
Arms circles
Circle arms
Side straddle hopkins
Albatross wings
Overhead claps
Michael Phelps
- Thang 1
Mosey Arms Up to Baseball field. Blades of steel – no elbow bend push ups
Alabama ass kickers
BLIMPS X 2
5 Burpees
10 Broadway lunges each leg
15 IW
20 merkins
25 plank jacks
30 Arm up squats
Circle arms x15
Mosey Arm Up to colisseum
- Thang 2
Dips X20
Derkins x20
Arm up Step ups X 20
Reverse Arm up step ups X20
Mosey around Green Helmet
Dips X20
Derkins x20
Arm up Step ups X 20
Reverse Arm up step ups X20
Arm circles x15
Wind mills + running wind mills x20
Arm Hammers x20
Arm circles x15
Boat canoes till capsize
- Cool Down
Dick Clark Stretch
Cobra pose
Dog pose
Thunder Stretch
On the sixes – let the leg drop on the sideThe COT
- Count-a-rama
- Name-a-rama
- Announcements
- Close out
