Mosey to the Fountain
Warmup
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Side-Straddle Hops (SSH) – 15 reps
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Abe Vigodas – 10 reps
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Arm Circles Forward – 10 reps
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Arm Circles Reverse – 10 reps
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Seal Claps – 10 reps
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Side Steps Across the Lawn
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Peter Parkers – 10 reps
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Shoulder Taps – 10 reps
Thang 1: House of Pain
Mosey to the House of Pain, then 3 rounds of:
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Pull-Ups – 30 seconds
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Dips – 30 seconds
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Derkin Push-Ups – 30 seconds
Thang 2: Slam Ball Timer
Mosey back to the Fountain. One Pax member takes the Slam Ball up the levee (5 slams at the top) while the other Pax perform:
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American Hammers
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8-Count Body Builders
Thang 3: Core & Leg Burnout
Three rounds, 30 seconds each of:
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WW3 Sit-Ups with Slam Ball
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Jump Squats
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Monkey Humpers
Mosey back to the Flag for COT
