The Thang

Thang 1

OYO

10 Coupon Woodchoppers (5 each side)

20 Coupon Big Boy Sit-ups with Coupon held high

30 Overhead Press with Coupon

40 Arm Curls with Coupon

50 Bent Rows with Coupon

60 Chest Press with Coupon

70 SSH

Run to cone and back

Thang 2

Wall Work – mosey to the shelter (no coupons needed)

Modified London Bridge IC – 8 part movement. Starting position is plank with your head at the base of a wall. In cadence, go down to low plank one arm at a time (1-2 count), then go back up to full plank (3-4 count), then move one hand up to the wall, then the other hand to the wall (so you’re balanced against the wall with both hands – 5-6 count) then move one hand to the ground and the other hand to the ground (7-8 count). Total count of 15.

Donkey Kick Jacks IC – 4 part movement. Starting position is plank with your feet about a foot from the wall at the base of a wall. In cadence, kick feet up and push your legs against wall, then kick feet out to plank jack position on the wall, feet back together on the wall and then back down. Total count of 15.

Derkin Wall Elevators – Start with feet on wall in 30-45 degree descending Merkin (Derkin) position. Do 5 Derkins then walk feet up wall to full Balls to the Wall pose, then walk them back down, walk them back up and down a second time and then again a third time. Do 5 Derkins and wall sit till the Six is in.

35 Dips as a group on picnic bench seats and retaining wall – straight count.

Thang 3 – The Lone Ranger

All but one PAX spread out in a line equidistant from one another on one side of the parking lot. We split into two groups doing this for distancing. The lone PAX remaining stands facing the others and starts at one end doing Burpees (one burpee in line with each PAX and then runs in a parallel line to the next PAX and continues the string of burpees). Meanwhile, all the other PAX are in Plank position and pump off 5 Merkins when he gets to them and does his Burpee. When he gets to the last PAX, first PAX in the group line starts his Burpee run and everyone else shifts down to make room for the PAX just finishing or continue the line if there’s room. Continue until everyone has had a turn at the Burpees.

MARY:

15 Hand Release Merkins as a group – straight count.

Freddy Mercurys – cycle with legs while alternating with elbows touching knees. 35 Count IC.

Plank Ring of Fire

Each HIM calls out a plank position (high plank, low plank, right out out, left arm up, alternating arm and leg, etc.) and then counted down from 5 while rest of PAX hold said Plank position, continuing all the way around the circle ending at Q.