Warm-o-rama 20 SSH 4ct 10 Cherry Pickers w/ backclap Leg stretches Coupon carry to the far side of the field The Thang Bent over rows x25 Bear crawl across the field, mosey back Flutter Kicks (4ct) x25 Mosey lap Unbalanced coupon merkins x25 Farmer’s carrry across the field, mosey back Mountain Climbers (4ct) x25 Mosey […]
Warm-o-rama Merkins x 10 2ct Mountain Climbers x10 2ct SSH x10 2ct LBCs x10 Coupon Curls x10 The Thang We did Dora–one partner ran a lap around the track while the other worked through the exercises, then the partners switched. 100 Merkins 200 2ct Mountain Climbers 300 2ct SSHs 400 2ct LBCs 500 Coupon Curls […]
Warm-o-rama Cherry Pickers w/ Backclap x10 Merkin ladder up to 10 and back down The Thang Thrusters x25 Farmer’s carry to end of parking lot–mosey back BBS x25 Mosey lap Kettlebell Swings x25 Sprint to end of parking lot–mosey back Merkins x25 Mosey lap Curls x25 Overhead coupon carry to end of parking lot–mosey back […]
Warm-O-Rama -10 count stretch to the toes -Spread the legs and 10 count to the left, right, and middle -10 slow squats (hold for a 5 count at the bottom) -10 count standing groin stretch The Thang 10 coupon squats 15 each leg of one leg calf raises on the coupon 20 coupon squats 15 […]
Static stretches Arm circles Motivators from 5 Thang PAX ran 5 K stopping at each bench and walk to perform 5/10/15 inclines/Merkins/Declines, 20 tricep dips, BBS Mary 4 sets of EMAM Knee grabs Jacknifes with toes touches Planks with hand extensions
Warm-O-Rama Half Capri Lap 15 SSH 15 Plank Jacks Half Capri Lap The Thang POAS Workout around Hospital Hill with the following stops: 15 derkins 15 dips 15 inverted rows Hill shuttle run Second hill shuttle run 15 burpees 15 squats 15 calf raises 15 alternating lunges Up the stairs in garage 15 bbs 15 […]
Warm-O-Rama Capri Lap 25 SSH 20 Mountain Climbers 15 Merkins 10 Squats Mosey to the GRCC Parking Garage The Thang 20 Minutes AMRAP 10 Coupon Overhead Presses 10 Coupon Good Mornings 10 Coupon Back Squats 10 Coupon Curls Run down the stairs and back up the other side, Circle Burp Run down the stairs and […]
Warm-O-Rama Side Step Hop – 20 on 4 count Various PAX graciously offered Q the correct term for this exercise Slow Squats – 15? on 4 count Q mercifully received coaching to lead PAX with ‘start in position move’ and call out ‘exercise’ to commence each move. Arm Circles – 8 on 4 count, flapjack […]
Warm-O-Rama Stairs The Thang Stairs Mary Stairs Count-O-Rama Name-O-Rama COT Aid Wiedersehen – Kraut
Warm-O-Rama -10 count toe touch -Spread the legs-10 count to the right, left, and middle -10 count hurdlers stretch to the left and right -20 side straddle hops in cadence -5 slow jump squats-Pax starts at the bottom of the squat and jumps when the Q calls up. about a 5 count hold at the […]
Warm-O-Rama leg stretches 10 second count arm circles 15 . forward and backwards The Thing run a block perform 1 burper,2 merkins,3 Squats. rinse and Repeat. after 3 blocks multiply by 2 pax headed towards Lake Macatawa, and down trail towards Heinz pickle plant. stopping on the way to perform motivators from 10. then the […]