AO: Afton
Q: hokie_pokie ,
PAX: Guinness, hokie_pokie, Spaz, Dial-up, Iron City, Buck, terribletowel, hop_hunter, yellowcake, Opie
FNGs: None
COUNT: 10
Warmarama:
Mosey to the tennis courts
 
– Dynamic stretching
– SSH (IC) x20
– Leg Stretch
– Penny Pickers (IC) x 10
– Arm circles
– Apolo Ohno x 10
 
4 corners
Each corner:
– 10 Merkins
– 15 LBC
– 20 Squats
 
On the sideline:
– Each Pax calls an exercise
– Do 10 reps – Run the courts
– Keep adding an exercise until there is Three. Next round, drop an exercise
– Exercises:
1. Atomic Crunch
2. Burpee’s
3. Plank Jacks
4. SSH
5. J-Lo
6. RBC’s
7. EurpBee
8. The W
9. Jump Squats
10. Bear Crawl
 
 
Hokie Pokie Gassers
– Line 1 – 15 SSH
– Line 2 – 10 Squats
– Line 3 – 5 Burpees
Reverse:
– Line 1 – 5 SSH
– Line 2 – 10 Squats
– Line 3 – 15 Burpees
 
 
Marry:
– LBC (IC) x15
– One leg candle sticks (IC) x10 each leg
– Mt climbers until time
 
Recover…Recover
 
 
Thanks for coming out and helping me celebrate my 10-yr anniversary. Great showing!!
 
 
                HP