Agile Goats

Apr 20, 2022 Goat Rodeo

1. Warmorama: 5 mins
   1. Motivator from 8
   2. Butt kickers
   3. Speed skaters
   4. Windmills
   5. Side shuffle right and left, lifting leg up
   6. Flying nuns across short field, high knees back
2. Pre-Thang at 606: 7s
   1. 6 burpees at bottom, 1 big boys at top
   2. Mosey, then Grapevine across the long field.
   3. Side shuffle back across
   4. Mosey back to edge of lawn by 606
   5. Grapevine shuffle for 8 steps, two squats
3. Thang 1: Boxer Agility with cones, then sprint to merkins
   1. 3 sets of each exercise OYO
   2. Zig-zag side-to-side hops
   3. Single-leg hops in a straight line
   4. Feet together, side-to-side hops
   5. Zig-zag single leg hops
   6. Bob and weave
   7. Split jump, punch
   8. Sprint to end, 15 4-ct alternating shoulder taps, 5 4-ct merkins
   9. Jog back to start and hold plank
4. Thang 2 at rocks
   1. Incline clap push ups
5. Mary:
   1. Crab Rollovers: raise right foot, left hand, flip over to your right.
   2. Write the alphabet
   3. American Hammers
6. Quote:
   1. Because I have known despair, I value hope.
   2. Because I have tasted frustration, I value fulfillment.
   3. Because I have been lonely, I value love.
   4. Leonard Nimoy