6 PAX assembled at 6:30am. Very nice having daylight again! Weather in high 50’s. Overcast but dry.
Beat down as follows:
Stretches:
- Trunk rolls 10
- Casey Casums 10
- Neck rolls; 10
- Ankle rolls: 6 each ankle
- Michael Phelps: 10 over and under
- Worlds greatest stretch: each side 5 count each pax for each movement.
Warmorama:
- Forward arm circles 10×4 IC count (&hold)
- Reverse arm circles 10×4 IC count (&hold)
- Seal claps 10×4 IC count (&hold)
- Overhead claps 10×4 IC count (&hold)
- Moroccan Night Clubs 10×4 IC count (&hold)
- Abe Vagodas 10 IC
- Grass Pickers 10 IC
- Side straddle hops 10 IC
- Toy shoulders 10 IC
- Imperial Walkers 10 IC
- Merkins 10 (Straight Count)
THE HILL: ( 3 rounds); 4 tiers
Bear crawls up to level 1, 2,…….
W/ Merkins 5 tier 1, 10 tier 2. 15 t3, 20 t4
Mosey back to bottom; plank till 6 (Repeat)
Bear crawl again level 1,2,3…….
J LOWES:
: Level 1 (5), Level 2 10), Level 3 (15); Top (20’)
Bear crawl 3 level hill:
BURPEES:
MOSEY back TO STAGE:
BABA O RILEY: (5 minutes) of imperial Walkers to THE WHO song, entitled baba O’Riley.
(TABATA): 6 sets (modify as needed). 40 seconds on 20 second rest. After set 4 80 sec recovery to new cycle.
Cycle 1: (5 min) SHOULDERS
- Carolina Dry Docks
- Shoulder Taps
- Merkins
- Single Arm single leg Merkins
Cycle 2: CORE
- Plank jacks
- Mountain climbers
- Peter Parker’s
- Parker Peters
Round of Mary with rope climbs by ZENA.
Countarama, Namarama, Announcements, and Prayer.