Conditions: Very overcast, 63 degrees with sprinkles that Floppy did not like
Welcome
Disclaimer
No FNGs
BOM Prayer
The THANG:
Warm up lap around the Bluff Football Field, circle up at center
SSH – 50 because I’m now 50
TTT – 25
LBAC – 25 forward, 25 reverse
Mosey to the get bricks at the press box.
5 Burpees to start then 0 more to make 50
Grab bricks for 50 Curls for the Girls close together, 50 Tricep extensions then 25 lawnmowers (or rows) on left then right for 50
Merkins – 25 for now
Leave bricks and mosey to the goal line on the field
Sprint or fast run to the 50, then 25 squats
Sprint to the other goal line, then 25 squats
Sprint back to 50 and 25 calf raises
Sprint to the goal line and 25 calf raises
Sprint to 50 for 25 more merkins
Sprint to goal line and mosey back to blocks
Hold plank for 50 seconds
Head under the press box because Floppy is scared of the sprinkles starting to fall.
Repeat with bricks – 50 Curls for the Girls this time wide, 50 Triceps then 25 lawnmowers (or rows) on left then right
50 Merkins then hold plank for 50 seconds
Flutter kicks – 25 in cadence
Chest presses – 50 in cadence
Flutter kicks – 25 in cadence
Merkins then hold plank for 50 seconds
Return bricks
Big Boy Situps – 50 oyo
Mosey to the Flag for overhead claps – 25 double count for 50 total claps
Announcements and Prayer
Praying for many folks with cancer (families of those with the diagnosis included) for Good Hands Uncle Ken recovering from a heart attack and to employees affected by potential layoffs at Prisma Health.
Thanks to all the PAX who came out to the queue on my half century birthday! Hope you enjoyed what an old guy can call.
Dance Machine or is it Dancing Machine????