Whiskey Sour

Date: 3/2/21 AO: Shipwatch Q: Whiskey PAX: Wrangler, Hurricane. Shadow, Turbo, Petrillo, Vino, Hatchet, Ole, Beach Bum, Round house, Country, Sister Act, Ninja, Mountain Music, Red, Sunshine, Scrubs, Ratchet, Whiskey 4 FNGs: Bama, Small town, Curls, Justice Warm Up: Quick warm up - jumping jacks The Thang: AMRAP (4 rounds) 5 Minutes for each round Round 1 10 Jumping Jacks 10 Sumo squats 10 Merkins Run around the building 1x after 5 min round Rest 30 sec Round 2 10 Mountain Climbers 10 lunges 10 Carolina dry docks Run around the building 1x after 5 min round Rest 30 sec Round 3 20 pulsing squats 5 burpees 10 plank shoulder taps Run around the building 1x after 5 min round Rest 30 sec Round 4 10 Bicycle crunches 15 Glute bridges 10 scissor kicks Run around the building 1x after 5 min round Rest 30 sec MARY ( AKA Ab-O-Rama) What does the fox say Verses - Indian Style LBC Chorus - Bicycles “Circle of Fire” - Everyone forms a circle and holds a plank position while each member of the group takes turns running around the circle. Light stretching to cool down Name-o-rama Announcements Picture with FiA Flag for the ‘gram!