Warmup:

Side Straddle Hop – 20 IC

Feet Together Stretch

Forward Arm Circles – 10 IC

Reverse Arm Circles – 10 IC

The Morpheus – 10 IC

Imperial Walkers – 10 IC

Windmills – 10 IC

Nutcracker
Calf Stretch

Mountain Climbers – 10 IC

The Thang:

The Grotto:

Merkins – 20 IC

Squats – 20 IC
LBC’s – 20 IC
Take a lap

Incline Merkins – 20 IC
Right and Left leg Step-ups – 10 IC Each
Flutter Kicks – 20 IC
Take a Lap

Decline Merkins – 20 IC
Right and Left Leg Powerups 10 IC Each Leg
Ukrainian Douillies – 20 IC
Take a lap

Mosey to Mountain:

Slow mosey to top floor through the middle stairs.

Enjoy the View!!

Mary:

Mosey Down the ramps with Mary first two floors and then 3rd floor down.

Diamond Merkins – 10IC
LBC’s– 20 IC

Low Slow Squats- 10IC

Real Freddie Mercuries – 20 IC

Offset Merkins – 10 IC

Vladimir Douillies – 20 IC

Back to the Flag!

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