New Moves at the Zoo

Sept 11, 2021 Zoo Crew.

1. Warmorama: 5 mins
   1. Imperial Walkers
   2. Windmills
   3. Arm circles, or Sun Gods
   4. Back-stepping lunges
   5. In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of Q’s choice.
2. Pre-thang at grove: 10 mins
   1. Bunny vs Bear: 5 bunny hops, other partner bear crawls.
   2. Crab vs Bear: 5 bunny hops, other partner bear crawls.
3. Hero’s Journey Challenge: 5 sets under roof, 10 mins
   1. 10 4-ct high knees
   2. 10 4-ct squats
   3. 10 4-ct alternate shoulder taps
   4. 10 4-ct fire hydrants
4. Thang 1: 30 mins
   1. To set out cones: light calisthenics at each 10-yard line
      1. Pyramid: 5,10,20,10,5
      2. Star jumps, OYO
      3. Speed skaters
   2. 3 parking lot lines per 10 yards.
   3. 100 yard field marked at 10 yard increments. Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.
5. Thang 2: in tunnel, 10 mins
   1. Wall sit: each Pax takes a turn running around and high fiving the other Pax.
   2. Alternating leg raises, recover
   3. Wall sit: left-right punches
6. Mary: 5 mins
   1. Flutter kicks
   2. Supermans
   3. Side bends
   4. LBCs
   5. Penguins
   6. American Hammers