Disclaimer verbally accepted by all.
Warm-up: IC x 10 Michael Phelps, seal claps, overhead claps, Abe Vigodas, grass pickers, monkey humpers, Peter Parkers, shoulder taps. Count of five around circle – WGS, happy baby, freddie Mercury.
Mosey to basketball court.
The Thang: 12 minutes of hell – a cardio workout. 3 sets of heart-chargers with 10 SSH and 10 Mountain climbers.
Dumbbells: 3 sets of 15-10-5 reps. of chest flys, back flys, lateral raises, standing skull crushers, curls and squats. Recovery exercises between sets included: night clubs, circle arms, arm circles, raise the roof, overhead claps, seal claps, and huggy bears.
10 man-makers OYO,.
Mary: dealer’s choice included: scissor kicks, v-ups, heels to heaven, LBCs, superman, half-superman and WGS.
COT: COR, NOR, announcements, prayer, BOM, team picture.