Disclaimer announced with gusto!

Jog to Phoenixville High School with Incline Merkins and Derkins along the way.

Warmup

• SSH’s (x10 IC)
• Circle Arms (x10 IC)
• Arm Circles (x10 IC)
• Imperial Walkers (x10 IC)
• Grass Pickers (x10 IC)
• Dial Ups (OYO)

Tha Thang

• Part 1 (Track): 4 laps (1 mile) of sprint the straightaways, exercises below on curves
  • Lap 1: Walking Lunges
  • Lap 2: Alternating Side Shuffles
  • Lap 3: Karaoke
  • Lap 4: Walk
• Part 2 (Field): Set up a baseball infield using cones 90 ft apart performing the exercises below at each base
  • 1B: 10 Burpees
  • 2B: 20 Nolan Ryans
  • 3B: 30 Mountain Climbers
  • Home Plate: 40 LBCs
• Part 3 (Field): Pick Ups – PAX pair up, PAX 1 side shuffles back and forth fielding a ground ball PAX 2 rolls, 20 reps, then switch
• Part 4 (Bleachers): 3 rounds of PAX jogging up and down bleacher steps
• MoM on Field – PAX choice
• Jog back to flag

Count-O-Rama, Name-O-Rama

COT