Date: 2025-01-04
AO: ao-eagles-nest
Q: Squash (Donn Hines)
PAX: Blip, Wheelie, Dovetail, Wreck-it Ralph, CareBear, Wax On, Slice, Wrecking Ball, Philip Hendricks, Strat, Stroop, Broccoli, Common Core, Newt, Capsized, Woody, Mr. Roboto, Cowbell (Ray Salcido), Chicken scratch, Mr. Schneebly, Foxtrot, Buckshot, Waterboy, No FNGs FNGs: 1 No FNGs
COUNT: 24
WARMUP:
Motivators 5-to-1
Partner Patty Cake
Good mornings, windmills, trunk twists
Seal Claps to overhead claps
Arm circles
Daisy Pickers
Shoulder Taps

THE THANG:
Circle exercises (Rings of Fire – thank you to whoever supplied the music). So many pax, we divided into two circles.

Wave of Merkins (Shoulders)
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5 and back down. Stay in plank position the entire time.

Guantanamo (Abs)
Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle.

Howling Monkeys (Legs)
In a circle, everyone grabs their ankles in Monkey Humper fashion (or Gorilla Humper, for the fearless) . The first person does ten monkey humpers followed by the next person and so on as in other “ring of fire” exercises. Don’t let go of the ankles! By the way, this results in Howling by the 3rd Round!

Wave of Block Overhead Press to Rifle Carry (Shoulders)
Circle up, get into Rifle Carry position, first person does one Overhead Press, then the next person to the right does an Overhead Press, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 Overhead Presses, repeat all the way up to 5 and back down. Stay in Rifle Carry position the entire time.

Super-Flutter (abs, back)
Pax circle up, get on their 6, feet inward. Flutter kick to failure. Roll over, and superman to failure. Repeat until Q says stop.

Squat Potato (Legs)
Hot potato in squat position. PAX form a circle with everyone facing in. PAX then pass a heavy object around the outside of the circle while in squat position until the Q says halt. Passed around three objects. Just a squat hold seemed to easy, so in our circle we added active squats, then active squats with the passed weight., then multiple squats with the weights.

https://photos.app.goo.gl/8krt7MiizJb95uxR6

Tags: ao-eagles-nest, Blip, Wheelie, Dovetail, Wreck-it Ralph, CareBear, Wax On, Slice, Wrecking Ball, Philip Hendricks, Strat, Stroop, Broccoli, Common Core, Newt, Capsized, Woody, Mr. Roboto, Cowbell (Ray Salcido), Chicken scratch, Mr. Schneebly, Foxtrot, Buckshot, Waterboy, No FNGs