Warm up: Good mornings, inchworms/runner stretch, toy soldiers, butt kickers, arm circles forward/back, jumping jacks

The Thang: Song Workout borrowed from Chowda, Cape Fear

While a song is playing, do 10 reps of an exercise, run across the lot, do 10 reps, run back. Keep going (rinse and repeat) until the song is over. When the next song plays, switch exercises. Pax completed most of these before Q moved us along for time 

  • Push Up (Push It)
  • Squat Jump (Jump Around)
  • Punches (Fighter)
  • Jumping Jacks (Party Rock)
  • Monkey Humpers (Burning Love)
  • Burpees (Kickstart My Heart)
  • Sparky Crabs (Sparks Fly)
  • Star Jumps (All Star)
  • Mt. Climbers (Aint No Mountain High Enough)
  • Hillbillies (Hillbilly Bone)
  • Carolina Dry Docks (Sweet Caroline)

A & G: Alternate 10 of each for duration of song:

Heads Carolina, Tails California Abs:bird dogs Glutes:fire hydrants

Water Under the Bridge Abs: lbc’s   Glutes: glute bridges

COT: “Almost everything will work again if you unplug it, even you” ~ Anne Lamott
Name o Rama