AO: Kannon
Q: Constitution ,
PAX: Big Tuna, Constitution, Fix A Flat, Katniss, The Closer, Spaz, Copay, Fondue, ChopSaw, The Burgh, Stewie, SouthSide
FNGs: None
COUNT: 12
WARMUP: Standard Fare
THE THANG:
Flower – Moby
• Cue: “Bring Sally up / Bring Sally down”
• Exercise: Start in plank; Mericans on “up,” lower/hold on “down”
Sweet Caroline – Neil Diamond
• Cue: “Sweet Caroline” , then “ba ba ba”
• Exercise: Monkey humpers for most of it and then during chorus lines jump rope
Tubthumping – Chumbawamba
• Cue: “I get knocked down, but I get up again”
• Exercise: Jog in place during verses; burpees on Cue
Bodies – Drowning Pool
• Cue: “Let the bodies hit the floor” and counting sections
• Exercise: Alternating lunges throughout; drop to plank jacks on “hit the floor” cues; SSHs during counting

Soccer shot, Burpee Penalty
• Goal as wide as a parking spot, shoot from end of spot
• Backup 5 ft
• Backup 5 ft, goal is half as wide as parking spot

If you miss the first, you do 10 burpees, 5 burpees the 2nd, 2 burpees for the 3rd.

Repeato on the music workout then on to Mary.

MARY: X factor, Atomic Crunches, J-Los, Pretzel Crunch, Squirm, LBCs, Shut up, breathe and don’t talk for 1 min.
ANNOUNCEMENTS: Just excited to be up with y’all in Kannon you have a great and young group. I haven’t said “hate” that much at a beatdown ever before. Love it. Y’all have great mumble chatter and grit. Y’all pushed it, when it straight up sucked at the end of those songs. Well flipping done.
COT: Pray for Taylor fighting cancer and Idi, whose sister died from DV.