Warmarama

Hillbillies IC

Little Baby Arm Circles IC

Reverse Little Baby Arm Circles

Moroccan Nightclub

Turkish Get Up IC

 

Transition

If you need to get to a different location for The Thang. Use the following moving exercise

DoubleApplesauce with ascending merkins at intervals (I.e. lampposts)

 

The Thang

Set 1

Plank jacks IC

Jumping Spider (Merkin with 4 point jump at end) IC

Chinook squats IC

American Hammer IC

Broad jump to point sprint back OYO

 

Set 2

Pickle Pointers IC

Breakdancer Merkins IC

Gorilla humper IC

Big Boy Sit-ups IC

Sprint to point 10 burpees, sprint back OYO

 

Set 3

Mountain climber IC

Mountain Climber Merkins IC

Monkey Jumpers IC

Dolly IC

Suicide Ladder OYO

 

Buffer Exercises

For when you have a few minutes left

2 minute merkin

Wave of Merkins – In-Turn

 

Fun Interruptions

Old Town Pain Train IC – prerequisite whistle required.