7 Gloom Trotters for a Dirty Dozen B.O.M.B

7 Pax swinging a dirty dozen in the gloom.

12 exercises, 12 (or 24) reps each

Warm-up

  • Mozy
  • Side-straddle Hop
  • Imperial Storm Trooper
  • Windmill
  • Cotton Picker
  • Slow Squat
  • Arm Circles

Dirty Dozen

  • KB Swings x 12
  • Sumo Squat w/High Pulls x 12
  • Calf Raises x 24
  • Frosty Twist x 12
  • LBC’s  x 12
  • WWII Sit-ups  x 12
  • Flutter-kick Press  x 12
  • Mason Twist x 12
  • Merkins x 12 (each arm)
  • Figure 8  x 12
  • Bent Over Row\Lawn Mower Pull  x 12 (each arm)
  • Goblet Squats  x 12
  • Mozy
  • Repeat Above

We also added in some oblique-targeting side-bends.

Mary

Group led

  • The W
  • Homer 2 Marge
  • Flutter Kicks
  • Low Dolly
  • Rosalita
  • Pretzel Stick Crunch
  • The Squirm
  • Stretching

1 thought on “7 Gloom Trotters for a Dirty Dozen B.O.M.B

  1. The Farm

    Thanks for leading @Iron Wolf! Those figure 8s always make me feel like an uncoordinated mess. Also thanks @Iron Wolf and @Buckwheat for the shooting tips!

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