October 5th, 2016 By Pharaoh

Disclaimer

The  Thang

Mosey with Karaoke, Butt kickers, Hi Knees

 

SSH x 20 IC

Windmill x 10 IC focus on upper arm

Mt Climber x 20 IC

Hand Release Merkin x 15

 

Mosey to the Kennel

Fence Squats (start in ¾ squat on your tip toes holding on to fence lower to ½ squat raise to ¾ squat) x 10 IC

Fence Squats (start in  ½ squat on your tip toes holding on to fence lower to full squat raise to ½ squat) x 10 IC

Partner assisted pullups AMRAP x2

Partner Derkins x 10 x 2

Donkey Kicks x 20

 

Pistol Squats x 20

Dips x 20 IC

Spiderman Merkins x 10

LBC – full range- bring knees to elbows then lower feet, head and elbows to ground x 20 IC

 

Mosey to sidewalk by Football Stadium

Quarter Pounder

Run 25 yards to first pole – 25 merkins – run backwards to start

Run 50 yards to second pole – 50 Lunges –  run backwards to start

Run 75 yards to third pole – 75 Plank Jacks – run backwards to start

Run 100 yards to fourth pole – 100 SSH – run backwards to start

 

Mosey to football ticket booth for Mary

2 rounds of peoples Q

Low Dolly

Reverse LBC

Mason Twist

Pretzel Crunch

Butterfly sit-ups

Homer to Marge

Low Flutter

WWII situps

Superman

Plank competition – Virtual trophy to Spackle!

 

COT

The Dawg House

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