The Thang:
Light mosey to the round-about to get our blood flowing. Woz started us off with the disclaimer and opening prayer before jumping into the COP.
Circle of Pain (COP):
- Imperial Walkers, x20
- Little Baby Arm Circles (LBAC), Forward, x20
- LBAC, Reverse, x20
- Wonderbra, x20
- Around the Round-Abound
- Lunge around 1/4 loop
- Little Baby Crunches (LBC), x15
- Lunge around 1/4 loop
- Flutter Kicks, x15
- Lunge around 1/4 loop
- Mountain Climbers, x15
- Lunge around 1/4 loop
- Side-Straddle Hops (SSH), x15
Light mosey back to the parking lot.
BEATdown:
- Roxanne by The Police (~3 minutes)
- Starting Position: On your 6
- On “Roxanne”: LBC (x26)
- On “Put on…”: Reverse LBC (x26)
- During verses: Hold a crunch
- Bring Up Sally: Flower by Moby (~3:30 minutes)
- Starting Position: In a squat
- On “Bring Sally Up”: Stand (x30)
- On “Bring Sally Down”: Squat (x30)
- Thunderstruck by AC/DC (~5 minutes)
- Starting Position: Plank or Modified Plank
- On “Thunder”: Merkin (x15)
- On “Thunderstruck: Suicides (~3 minutes)