Disclaimer |
|
COP – Warm Up |
|
SSH |
X 20 IC |
Wood Chopper |
X20 IC |
LB Arm Circles-front |
X 20 IC |
LB Arm Circles-front |
X 20 IC |
Overhead Clap |
X20 IC |
Front Clap |
X 20 IC |
Mountain Climbers |
X 20 OYO |
Imperial Walkers |
X 20 OYO |
Wind Mill |
X 20 OYO |
Squats |
X 20 OYO |
Merkins |
X 20 OYO |
Burpee |
X1 OYO |
|
|
Mosey to Corner of Fair/Chesnut |
Around the Park 1 |
|
First leg-stop half way 20 merkins, at corner 20 squats |
2nd leg-stop half way 15 merkins, at coner 15 squats |
3rd leg-stop half way 10 merkins, at coner 10 squats |
4th leg-stop half way 5 merkins, at coner 5 squats |
Around the Park 1-REVERSE |
|
First leg-stop half way 20 merkins, at corner 20 plank jacks |
2nd leg-stop half way 15 merkins, at coner 15 plank jacks |
3rd leg-stop half way 10 merkins, at coner 10 plank jacks |
4th leg-stop half way 5 merkins, at coner 5 plank jacks |
|
|
Mosey to water break-2 min |
|
|
Mosey to Middle of Park w Bricks |
SSH |
X 15 OYO |
LB Arm Circles-front |
X 15 OYO |
LB Arm Circles-back |
X 15 OYO |
Overhead clap |
X 15 OYO |
Squat |
X 15 OYO |
LBC |
X 30 OYO |
Merkins |
X 15 OYO |
Flutter kicks |
X 20 OYO |
added some extras |
|
|
|
Mosey back to warmup spot |
Random exercises, merkins, squats, Imp walkers, sit ups, flutter kicks, mountain climbers |
(for last 6 minutes) |
|
|
|
COT |
|
Announcements |
|
1/2 Marathon this weekend, need volunteers, done by Historic Camden |
Pool get together on 8/24, everyone please respond to E-Vite |
Keep Creed and Bradley Families in your prayers |
Prayer |
|
by Dufresne |
|