Rec League BD – We’re not dead yet

Date: 2026-08-07
AO: Rec League
Q: Splash ,
PAX: FIFA (F3 The Capital), Dash-O, Splash, 120, The Situation, Bronie FNGs: None
COUNT: 6
WARMUP:
· Albatross wings – 10 forward 10 back big arm swings
· Micheal Phelps – bent over arm swings. Standing is ok to · Aura farmer – Y raised arms, swing low left then low right, 10
· Stepping butt kicks – hold at the top on each side for half a second. 20 · Down Dog to Cobra – 10
· Side Straddle Hops – 15
· Outdoor Pooper twists – 10
THE THANG:
2 x 2 minutes of each, then rotate – If you can do more, do more! · Sandy Brigade – pass Sandy clockwise 1 min, counter 1 min · 20 Patty cake Mirkin – high five alternating sides
· Butkus – rapid alt steps up on a curb. 30 seconds on, 30 off · 30 side skaters

All together: Copperhead Squats (your choice of form) – 4 up, 4 down count. Everyone gets 5 with Sandy, we pause to hand Sandy off

Slow Dips (at the bench) – 4 up 4 down count -everyone gets to count for 5 reps pause to switch counters

MARY: 60 seconds each:
Low plank, low side plank right, then left, then reverse plank.

ANNOUNCEMENTS: 9/11 stairs, see FIFAs post about My Impossible.

COT: Take care of your shit boys.