Q: Curtis Hoberman (Dos Equis)
PAX: Patrick Chow (Black Hole), JM ROONEY (GROVER), Uday Jain (WallE), Dustin Crosby (Kolisi), switchblade
FNGs: None
COUNT: 6
WARMUP:
DiCCS
Mission
Core Principles
Credo
Knee Circles
Neck Rolls
Arm Circles
Circle Arms
Arm Pretzel
Windy Scarecrow (20x)
X Factor (20x)
Mountain Climber (20x)
LBCs (20x)
Mosey to Basketball Court behind the School
THE THANG:
Cornered: A Workout
Exercises at each corner of basketball court, with a different type of movement between corners
Round One
7 Rosalitas, movement to next corner…
14 Dying Cockroach, …
21 Scuba Buddhas, …
28 Carolina Dry Docks
At the benches: Dips, Incline Merkins, Decline Merkins
Movement to the starting corner
Heart Chargers on the basketball court
Round Dos
7 Booby Hurleys, movement to next corner…
14 Copperhead Squats, …
21 Chinooks (Overhead Arm Circles), …
28 Apollo Ohno’s
At the benches: Dips, Incline Merkins, Decline Merkins
Movement to the starting corner
Heart Chargers on the basketball court
Round Three
7 Abe Vigodas, movement to next corner…
14 Lounge Act, …
21 Raise the Roof, …
28 Flutter
At the benches: Dips, Incline Merkins, Decline Merkins
Movement to the starting corner
Heart Chargers on the basketball court
[Movements: Side Shuffle – right leg lead, Side Shuffle – left leg lead, bear crawl, lunges, backwards run, knees high, kickbacks, etc.)
Railroad Tracks to the front of the school.
MARY: Mary Go Round: Each PAX selected and led an exercise (including side straddle hops, WW1 sit ups, crab stretch, burpees, etc.)
Announcements: See details in #announcemensts on Slack: NJ Convergence Down The Shore, July 4 in Philly, July 5 Family Picnic, July 11 and July 18: Post to Prost.
COT: Encouragement to the PAX: Make today special for the people around you.
Honored to lead,
Dos
