The Thang

Thang #1:

1. At the base of the hill, one Pax chooses an exercise (and # of reps) for the group to perform OYO.  Next, we Bernie Sanders up the hill and Forward Run down the other side, holding a Plank until the Six is in.
2. Repeat Step One, but a Pax chooses another exercise (and # of reps) and we stack it on the first exercise- OYO.  Then, Bernie Sanders up and Forward Run down the other side of the hill.
3. Rinse and repeat, stacking a third exercise on the previous two, then Bernie Sanders up and Forward Run down.
4. Rinse and repeat, stacking a fourth exercise to the previous three, then Bernie Sanders up and Forward Run down.

The exercises performed were Monkey Humpers (10), Merkins (10), Jump Squats (10), and Carolina Dry Dock (10)

Run to the playground swings

Thang #2:

At the playground swings:

1. Perform 10 Suspension Merkins (feet on the seat of the swing, hands on the ground).
2. Perform 10 Inverted Rows (hands holding the seat of the swing or chains and feet on the ground).
3. Run to the brick wall next to the playground.  Perform Side Straddle Hops until the Six is in. 
4. Pax perform Balls to the Wall together for a one minute hold.  Q keeps track of time.
5. Pax run back to the swings
6. Perform 10 Pikes (feet on the seat of the swings, hands on the ground).
7. Perform 10 Hip Bridge to a Leg Curl (feet on the seat of the swings and back on the ground).
8. Run to the brick wall next to the playground.  Perform Side Straddle Hops until the Six is in.
9. Pax perform a Wall Sit together for a one minute hold.  Q keeps track of time.
10. Repeat Steps 1-9 for the desired number of rounds.

We performed Steps 1-9, then Steps 1-4 for a second time.

Run to the picnic tables in the middle of the four baseball fields.

Thang #3:

1. Pax choose any 2 exercises from the list below to be performed at the picnic table.  Pax perform the same 2 exercises OYO.
2. Bear Crawl 30 yds to first light pole, then Broad Jump back.
3. Pax Squat Hold until the Six is in.
4. Pax choose any 3 exercises from the list.  Pax perform the same 3 exercises OYO.
5. Crab Walk 30 yards to the first light pole, then Broad Jump back.
6. Pax Squat Hold until the Six is in.
7. Pax choose any 4 exercises from the list.  Pax perform the same 4 exercises OYO.
8. Bear Crawl 30 yds to first light pole, then Broad Jump back.

• Irkins with a push-off (10)
• Dips (12)
• Step-Ups (15 total)
• Box Jumps (10)
• Knees to Chest on the table (12)
• Bulgarian Split Squats (10 per leg)
• Box Pistol Squats (10 per leg)

We performed all of the above exercises at least one time.

Mosey back the Shovel Flag for 6MOM

6MOM:

15- Flutter Kicks 4ct. iC

15- Heel Touches 4ct. IC

15- Freddie Mercury 4ct. IC

15 (ea side).- Oblique Crunches 4ct. IC