Conditions: a warm 62° this morning, giant moon on the horizon
Core principles and disclaimer stated and agreed upon.
Warm-a-rama:
- Mosey from parking lot to lone lane entrance and back
- 10 Toy Soldiers
- 10 Imperial Walkers
- 10 Grass Pickers
- Arm circles forward (small/big)
- Arm circles reverse (small/big)
- Casey Kasems into forward bend/touching toes then into plank
- 10 Merkins
- 10 Plank jacks
The Thang:
Seven of Diamonds:
The main idea of this beatdown is you go to a parking lot or any area where there are four corners (*that’s the diamond). Each exercise is performed in reps that are a multiple of 7 in each corner of the diamond. (e.g. 7 burpees in the first corner, mosey to the second corner, 7 burpees in the second corner, mosey to the third corner, etc.) After each time around the diamond, there is a new exercise (e.g. after burpees, you do flutter kicks in each corner). The next exercise will either go up by 7 reps or down by 7 reps.
- 7 burpees x 4 sets(solo)
- 14 flutter kicks x 4 sets (cadence)
- 21 merkins x 4 sets (civilian count)
- 28 Squats x 4 sets (civilian count)
- 21 American Hammers x 4 sets (cadence)
- 21 Triceps dips (in crab position) with toe taps x 1 set (solo)
- 7 motivators x 1 set
Round of Mary
Ending in COT:
Count-a-rama, Name-a-rama
Announcements, Prayers