F3 Blast Furnace, Reeves Park, Phoenixville, PA
Q : Dial-Up
PAX : 5
Conditions : Ground was wet from overnight rain, but cloudy skies showing through some stars
Warm-up Stretches
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100 – Side Straddle Hops (Jumping Jacks)
50 Toe Touches (moving feet apart two inches for every 10 touches)
Arm circles
Hip stretches
Grass pickers
The Workout
Round 1
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10 Little Baby Crunches
10 Side to Side Heal Touches
Repeat 10 times
Mosey
Round 2
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10 Merkins
10 Bench Dips
Repeat 10 Times
Mosey
Round 3
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10 Squats (legs spread apart)
10 Speed Skaters or forward and backward lunges
Repeat 10 times
Mosey
Round 4
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60 second low (or high) plank hold (count by 10s)
Side plank Raises (10 each side)
Repeat 4 times
Circle of Sit-ups – 25 total
Number-ama : 5
Name-O-Rama
Circle of Trust
Closing Prayer