Amir’eally doing all McLevens?

AO: The Last Stand

When: 2025-01-29

QIC: Steamer

PAX (4): Jorts, McLovin (Amir Oren), Mr Clean, Steamer

Warm-O-Rama:

The Thang:

Monkey Squats

Start in a plank position on your hands. Hands should be shoulder width apart. Step 2: Then, jump your feet forward and to the outside of your hands, ending in a low squat position, keeping your butt down as much as possible. Step 3: Push into your hands and jump your legs back into the starting plank position.

Low L’Ugh Push Ups

Two count low-lunge walk followed by a slow push-up. To alternate, begin next pattern with the finishing leg.

James Bonds

On your 6 in seated row position (leaning back with legs about 10 inches off the ground) hold your hands in front of you like your holding a gun. Hold for 10 count and then slowly point your finger gun to the right for 10 count. Swing finger gun all the way to the left for 10 count and then back to the middle for hold as long as you want.

Copperhead Merkins

Three down, one up.

Dancing Bears

Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.

Duck Walk

The duck walk is an exercise done by squatting and walking slowly, while relying on your hips, quadriceps, hamstrings and gluteal muscles for support.

Fiddler Crab

Perform a crab walk movement except in a sideways direction.

Fingertip Merkin

Single count to McLeven

Goblerkin Squats

Merkins performed with partner holding ankle/shins in goblet position. When Q says down, merkin and goblet squat are done at the same cadence.

Luge

From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.

COT:

Pray for success with our family and in our endeavors.

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