Warm up: Good mornings, inchworms, circle up shuffle right 4 count, Toy soldier 4 count, rinse and repeat until you get back to your spot. Shuffle left 4 counter Windmill 4 count, rinse and repeat until you get to your spot; arm circles, phelps

The Thang – the Q showed up in character – King Burger – to motivate the Pax for a Have it your Way AMRAPS workout
5 minutes per round. Pax rotate through 3 different exercises. No counting!

Round 1 Squat kicks, Calf Raises, Curtsy Lunges

Run Pickle

Round 2 Hallelujahs, Dips, Small Arm Circles

Run on trail thru woods rock pile – where thankfully with cold temps, the copperhead under the rock someone picked up was not moving! Remember that disclaimer – you’re here at your own risk. Never more true this morning!

Group Grinders – divide into 3 groups
Group 1: OH Press w/ rock

Group 2: Bicep Curls w/ rock

Group 3: Run to stairs, up and back

Swap 3 goes to 1, 1 goes to 2, 2 goes to 3, rinse and repeat until each group has completed each rotation

Mosey back to parking lot for next round of Have it Your Way AMRAPS, this time 2 min rounds:

Round 1: Squats, Punches

Round 2: Jumping Jacks, Upper Cut

Round 3: Monkey Humpers, Crossbody Jabs


King of the Castle: 10 Pax w/ coins start w/ 10 exercises: BGSU’s (EC)

First Pax flip the coin

Heads: 10 BGSU’s

Tails: add in 5 Burpees + 10 of the original exercise

Complete 10 rounds, each Pax flipping a coin, for 100 BGSU’s! (and we did 20 burpees!)  Odd Jobs shared with us that statistically, coin flips end on heads the majority of the time, and she was right! Our coins only landed on tails 4 times 🙂

COT:“Whatever age you are today, your future self would love to be it.Most people do not consider 65 to be a young age… but when you’re 75, you’d love to rewind to 65 and regain those years. Few people would describe 35 as your youth, but in your mid-50s your mid-30s will seem like the “young you.”Today is a great opportunity, no matter your age. Looking back in a few years, today will seem like the time when you were young and full of potential or the moment when you could have started early or the turning point when you made a choice that benefited your future.The moment in front of you right now is a good one. Make the most of it.” ~ James Clear

Name O Rama