6/27/2020
Hills of Park West
PAX: Upstate, GTTChopper, FNG Nick (IHOP), Rocketman, Drago, LFD, Red
Ryder, Kid Rock, Prius, Howitzer, Tugga, Barrel Chest, Free Willy, Junkyard
Dawg
QIC: Dirty Bird
ExtraCredit: Dirty Bird
All exercises IC unless otherwise noted.
Warm-up:
SSH x 10
IW x 10
Hillbilly x 10
Good Morning x 10
Mosey to the wall:
Right leg step-up x 15
Irkin x 15
Freedom Twist x 15
Dip x 15
In & Out x 15
Left leg step-up x 15
Box Jump OYO x 5
Mosey to the track for some deck fun (all exercises x 10)
Hand Clap Merkin
Monkey Humper
Wide-arm Merkin
Alternating Side Squat
Smurf Jack
LBC
Oblique Crunch (each side)
Plank Jack
Merkin
Freedom Twist
One lap around the track
Mountain Climber
Burpee (x10 OYO)
High, Slow Flutter Kick
Chuck Norris Merkin
Ranger Merkin
Shoulder Tap
Heels to Heaven
Standing (aka Static) Lunge
Diamond Merkin
One lap around the track
High Knee
Incline Merkin
Monkey Humper
Low, Slow Squat
Burpee (x10 OYO)
Mosey to the benches:
Reverse Pickle Pounders
Right leg up x 5
Left leg up x 5
Both legs x 10
Mosey to the bleachers:
Calf Raises
Right leg up x 5
Left leg up x 5
Both legs x 10
One last lap around the track (karaoke on straightaways, bernie the
corners) then mosey back to the flag.
COT:
Upstate’s mom, Kid Rock’s upcoming cataract surgeries, several more that I
can’t remember…