Get on Up!
Warm-up
Side straddle hops, wonder bras, neck rolls, hill billies, grasspickers, merkins, toy soldiers, Willie Mays “heys”.
The Thang
Lap mosey. Spider man crawls - 20 yards; Supermans - 20; Squats -20; Wonder Merkins (holds of quarter, half, full w/varying cadence) - 10.
Mosey to Pavilion. Steps ups - 20 ea. leg; Pull Ups - 10; Squats (1 arm extended on pole, switch) - 40; 1’ hangs.
Run to Parking lot and back to Pavilion. Fist push ups - 20; Dips - 20; Step ups - 20 ea. leg; Pull ups - 10.
Mosey to coupons. Upright rows w/coupon - 20; Bent knee sit ups - 30; Donkey kicks ea. leg - 20; Curls w/coupon- 20; Walk overs/low planks ~15 covering ~ 30 yards. 2nd set: upright rows w/coupon - 20; Curls w/coupon - 20; Bent knee sit ups - 30; Gas pumpers (in cadence) - 10.
Mary
N/A
Announcements
Upcoming Log ceremony; Maniversary on Nov. 29th; Beer and Book Exchange; Polar Plunge - Feb. 21st.
Circle of Trust
Health/Recovery; wisdom in decision-making/leadership; those traveling/unable to make it.