Warmorama<\/b><\/p>\n
SSH x 15 IC<\/p>\n
some stretching<\/p>\n
Shoulder<\/p>\n
Plank, low plank, Up dog, down dog, bring right foot forward, lift right hand to sky, back to plank and repeat sequence with left side.<\/p>\n
The Thang\u00a0<\/span><\/b><\/p>\n Mosey to the rock pile pick out your favorite rock<\/p>\n The Kraken!!!<\/b><\/p>\n 8 Stations\/Legs around the circle by the rock pile.<\/p>\n Start at one of the legs\u00a0<\/span><\/p>\n First go around do the first exercise on the list then run a counterclockwise lap, upon retuning to the leg you started on pick up your rock and pregnant crab walk to the next leg.\u00a0<\/span><\/p>\n Second go around same but second exercise and murder bunnies instead of crab walk.<\/p>\n Third go around both exercises and 2 laps, carry rock to next leg.<\/p>\n Leg 1<\/p>\n 20 Curls; 20 Overhead Press<\/p>\n Leg 2<\/p>\n 20 Skull crushers; 20 Bus Drivers<\/p>\n Leg 3<\/p>\n 20 LBCs; 20 American Hammers\u00a0<\/span><\/p>\n Leg 4\u00a0<\/span><\/p>\n 20 Jump squats; 20 Goblet squats<\/p>\n Leg 5\u00a0<\/span><\/p>\n 20 Lunges (10 each leg); 20 side lunges (10 each leg)<\/p>\n Leg 6<\/p>\n 20 Merkins; 20 Mountain climbers<\/p>\n Leg 7<\/p>\n 20 Bent over rows; 20 Chest press<\/p>\n Leg 8<\/p>\n 20 gas pumps; 20 Heels to heaven<\/p>\n I think both Splash and Burlap finished the 3 rounds this time. Although splash left early to go \u201csave lives\u201d. Green Acres kinda did but instead of the double laps for the third round he just did more curls and other arm exercises with his NC rock<\/p>\n Put rocks away and slow moseyed back to the front.<\/p>\n Announcements<\/b><\/p>\n