AO: Afton
Q: Opie ,
PAX: Opie, Spaz, CPAP, hokie_pokie, Iron City, Shooter, Moolah, hop_hunter
FNGs: None
COUNT: 10
WARMUP:
0:00–0:08 — Warm-Up & Mobility (8 min)
Mosey
– Easy lap around AO
SSH x 30
Imperial Walkers x 20
Toy Soldiers x 20
Arm Circles x 15 each direction
Windmills x 15
Penny pickers x 10
Mountain Climbers x 20
Slow Squats x 15
Finish with:
– High Knees (20 sec)
– Butt Kickers (20 sec)

THE THANG:
0:08–0:18 — Core Circuit (10 min)
3 Rounds
Flutter Kicks x 25
Freddie Mercuries x 20
American Hammers x 20
Plank Hold — 45 sec
Side Plank — 20 sec each side
After each round:
– 100-yard sprint down & back
⸻
0:18–0:33 — Heart Rate Block (15 min)
“Cardiac Corner”
4 Corners Setup
At each corner:
Corner 1
– 20 Merkins
Corner 2
– 20 Jump Squats
Corner 3
– 20 Big Boy Sit-Ups
Corner 4
– 10 Burpees
Run between every corner.
⸻
0:33–0:52 — Strength Block (19 min)
Partner Grinder
Round 1
Partner A:
– Bear Crawl 40 yards
Partner B:
– Squats
Switch.
⸻
Round 2
Partner A:
– Walking Lunges 40 yards
Partner B:
– Merkins
Switch.
⸻
Round 3
Partner A:
– Lunge 40 yards
Partner
– Carolina Dry Docks
Switch.
⸻
Round 4
Partner A:
– side lunges
Partner B:
– Plank Hold
Switch
MARY:
Stretch-broga