Hold Down The Fort

Warm up:
SSH in cadence x 25
Smurf Jacks in cadence x 15
IW in cadence x 20
Burpees x 10 OYO

Main Thang:

Mosey: stone wall
11’s dips and derkins

Mosey: playground wall
11’s box jumps and jump squats
Burpees x 10 OYO

Mosey: grassy hill
Merkin’s x 5
Backwards sprint up
Calf Raises x 25
Sprint down
Subtracting 5 on top, adding 5 on bottom

Mosey: Road
Flutters x 25
Sprint to speed hump
Russian twist x 5
Sprint down
Subtracting 5 on bottom, adding 5 on top

Mosey: YMCA parking lot
Dragon Walk #crowdpleaser halfway sprint down and back to halfway point and Dragon Walk back to start.
Repeato with Duck Walk

Mosey: YMCA Wall
Balls to Wall for Hip Slappers in cadence x 15
Plank Shoulder Touches in cadence x 20
Balls to Wall Shoulder Touches in cadence x 15

Arm Circles of Hell:
Arms outstretched
Forward x 10 4 count
backward x 10 4 count
Arms over head
Inward x 10 4 count
Outward x 10 4 count
Arms in front
Inward x 10 4 count
Outward x 10 4 count

Mosey: shovel flag
6mom:
Air Humpers in cadence x 40
Back Scratchers in cadence x 30
In & Outs in cadence x 20
Freddy Mercury’s in cadence x 30
Rosalita in cadence x 20
The Dolly in cadence x 20

Great work done by all and thanks for working with me as I made up things on the fly. Props to Winslow for holding down Dawn Patrol solo and Double Downing.