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Warm-up: IC x 10 – overhead claps, Abe Vigodas, grass pickers, monkey humpers, SSH. Shoulder taps, mountain climbers.
Mosey to playground.
3 rounds of modified Murph. 5 pullups, 10 merkins, 15 squats. A preview for our Memorial Day event @7 at The Bee Hive.
The Thang: Arms, abs, legs. 3 rounds of 5, 10 and 15 exercises. Arms- 5 lateral raises, 10 overheads presses, 15 curls. Abs – 5 supermans, 10 hello Dollys, 15 J-Lo’s. Legs – 5 box jumps, 10 step ups, 15 calf raises.
2 rounds of dealer’s choice with weights. Exercises included, thrusters, skull crushers, chest fly, black fly, back row, curls, lateral declines, man-makers, and triceps press.
10 Burpees.
Mosey back to shovel flag.
Stretching: 3 deep breaths, neck rolls, trunk rolls, arm circles, WGS, butterfly, hurdlers stretch, hip flexor stretch and quad stretch.
COT: COR, NOR, announcements and prayer requests.