Bushwood (Ottawa Park Golf Course)

1. 

   Andy Roth says:

   March 10, 2023 at 8:13 am

   Warm-Up – in cadence
   SSH, old man windmills, chain breakers and Gummy Worms

   Cinder Block Time
   10 man makers, 10 toe touches, 2 is one, down to the cone and back
   15 goblet squats, 10 toe touches, 2 is one, down to the cone
   20 American Hammers, 2 is 1, 10 toe touches, down to the cone
   25 curls, 10 toe touches, down to the cone
   Repeato until 16 minutes is up

   FUN Time
   20 Scissor-Ups at first cone, bear crawl to the middle cone and do 5 burpees, lunge walk to the next cone. Repeato going back.
   20 T-bone merkins at the first cone, bear crawl to the middle cone and do 10 squats, lunge walk to the next cone. Repeato going back.

   Finished with a Circle Candence where each PAX picked an exercise to lead in cadence.

   PAX in attendance – Mulcahy, Poodle, John Denver, The Situation, Dr. Bruce Banner, Nougat, Biff, and Beaker. Q’d by Beaker

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2. 

   Anonymous says:

   March 16, 2023 at 7:06 am

   Good morning sunshine ☀️
   Props to the 5 who joined me for some low impact cardio – Smails version of low impact…
   Nougat, Dr. Bruce Banner, Gas Man, The Situation, Floppy, Smails

   Warm up with motivators 25-20-15-10-5,4,3,2,1
   30 of each in cadence
   Frog crunch
   Back lunge
   Bridges
   Freddy mercy’s
   Bear crawl
   Skaters
   American hammers
   Bear crawl or lunge walk
   Superman
   Flutters
   High knees
   Run and repeat
   Thanks guys.
   Smails

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