May 21st, 2021 By Hokie Pokie

Warmarama:

Mosey through the parking lot lines, side to side, butt kickers, backwards, Karoake, and then to the tennis courts

SSH (IC) x12

Penny Pickers (IC) x 12

Slow down Merkins (IC) x 12

Plank jacks (IC) x12

Cobra head (SC) x10

 

The Thang:

Hokie Pokie suicides

Line 1 – 15 SSH

Line 2 – 10 Squats

Line 3 – 5 Burpee’s

Flap jack

Line 1 – 5 SSH

Line 2 – 10 Squats

Line 3 – 15 Burpee’s

 

Plank across the tennis courts

• Form a line and hold a plank
• Last person runs to the beginning
• As he passes, the pax does a hand release merkin
• Repeato until we get to the other side

Grab the face for some leg work

• Half squats (IC) x12
• Pistol Petes (SC) 10 each leg
• Calf raises (IC) x12
• Repeato x2

Al Gores around Court #1

• The pax held the Al Gore squat, as a man ran around the court
• Every member went once
• This is when the wheels fell off and the tennis ball was introduced…thanks Kojak
• Mash may never come back and we all got to see the true side of Pharaoh

On the line

• Do an exercise – Sprint to the other side of the courts and back
• Do an exercise – Bear crawl to the half court and back
• Do an exercise – Sprint the other side of the courts and back
• And so on
  • Kojak wrote down all the exercises and I’m expecting the information any minute now!! But he may be to business playing with his new tennis ball

Marry:

J Lo’s x 12

Pickle Pounds x 12

Plank – 5 Merkins

Side plank right arm up – 8 count

Plank – 5 Merkins

Side plank left arm up – 8 count

Plank – 5 Merkins

Homer to Marge

Recover…Recover

 

Great to be back Qing at The Dawg House. Thanks for coming out and helping me celebrate my 5 yr anniversary. Good to see some old friends that have been there since May 2016, when I had soccer arms!!

 

HP

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