Warm up:
R over L and L over R Leg stretches
Arm circles
20 side straddle hops IC
10 cotton pickers IC
10 Imperial storm troopers IC
Follow the moneyball to the front of high school
-as many as you can do declined merkins for 1 minute
-as many as you can sit ups for 1 minute
-as many as you can squats 1 minute
-as many dips as you can 1 minute
1 lap Lunge walk around the flag pole
Duck walk in the straight away and mosey around the curves at the flag pole
Mosey to the rock pile
Grab a rock and roll the dice. The count of the dice is the amount of reps.
Each Pax calls out a rock exercise
12 curls IC
13 skull crushers IC
10 lbcs with press IC
16 rows with squats OYO
13 squat curls IC
3 trips of Quadraphillia up the hill
16 skull crushers OYO
13 Low flutter with blocks IC
14 heavy merkins OYO
15 chest press IC
6 lateral al press IC
3 trips of Quadraphillia up the hill
16 heavy merkins OYO
16 lawn mowers OYO
20 hallelujah style calf raises IC
18 squats with butts touching blocks OYO
16 curls IC
3 trips of Quadraphillia up the hill.
Put the rocks up and mosey to the down under bars.
10 down under pull ups
10 monkey humpers
10 down under pull ups
10 monkey humpers
10 down under pull ups
10 monkey humpers
Mary
10 flutter kicks IC
10 V-ups IC
10 ww1 IC
20 American hammers
Reflection
1 Thessalonians 5:16-18English Standard Version (ESV)
16 Rejoice always, 17 pray without ceasing, 18 give thanks in all circumstances; for this is the will of God in Christ Jesus for you.