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