It was appropriate we had 4 PAX for the extended celebration of the 4th of July! Brainiac brought his pup Rosie for an interesting addition. She was a good pup other than jumping on my chest and licking my face during LBC’s!
Conditions: Clear and a muggy 73 deg.
The Thang:
Disclaimer
Pledge of Allegiance
Prayer
A. Warmup – 4 reps each with 1 Merkin Between – Increment One Each Time. YHC had trouble counting the reps a couple times. The cadence of 4, and counting the reps gets confusing… If you don’t believe it, try it sometime! 🙂
- Through the Tunnel
- Little Baby Arm Circles (4 Fwd, 4 Rev.)
- Side Straddle Hop
- Windmill
- Overhead Clap
- Imperial Walker
- Turn & Bounce
- Squats
- Flutterkicks
- American Hammer
- Merkins (note to self.. bad idea to do merkins with merkins in between)
- Bigboy Situps
- LBC’s
- Not So Lazy Boys
- Superman
Get Coupon from the Block Pile
B. Circuit – Walk to Blueberry Hill with block
Set 1
- 4 curls for the girls (OYO)
- Bearcrawl to top of hill
- 4 calf raises (IC-OYO)
- Bearcrawl down the hill
- Mosey around loop back to bottom of hill, hold plank for sixes, (Deadstick & Brainiac).
Set 2
- 4 Bigboy situps (IC-OYO)
- Bearcrawl to top of hill
- 4 American Hammer (IC-OYO)
- Bearcrawl to bottom of hill
- Mosey around loop back to bottom of hill, hold plank for sixes.
Set 3
- 4 overhead presses (OYO)
- Bearcrawl to top of hill
- 4 calf raises, toes together, heels spread out (IC-OYO). Moved to fence for a little stability.
- Bearcrawl to bottom of hill
- Mosey around loop back to bottom of hill, hold plank for sixes.
Set 4
- 4 flutter kicks (IC-OYO). YHC was getting attacked by killer ants by this time….
- Bearcrawl to top of hill
- Freddy Mercury (4 IC-OYO)
- Bearcrawl to bottom of hill
- Mosey around loop back to bottom of hill, hold plank for sixes.
Set 5
- 4 tricep extensions (OYO)
- Bearcrawl to top of hill
- 4 calf raises, heels together, toes out, at fence (IC-OYO)
- Bearcrawl to bottom of hill
- Mosey around the loop back to bottom of hill, hold plank for sixes.
Set 6
- ABC’s – Draw alphabet with legs.
- Bearcrawl to top of hill
- 4 LBC’s (IC-OYO)
- Bearcrawl to bottom of hill
- Mosey around the loop back to bottom of hill, hold plank for sixes.
Set 7
- 4 Merkins (OYO)
- Bearcrawl to top of hill
- 4 Manmakers (OYO)
- Bearcrawl to bottom of hill
- Time was up so no Mosey around loop.
Return Coupons, gather at flag
Count off 4 PAX, Name-O-Rama
Announcements:
- 7/14 – Reaper
- 7/24 – Ugly Christmas Sweater Contest @TheStand
- 8/5 – Sweet Baby-O 5K
- 8/25 – Stomp the Swamp
- 9/7-8 – BRR
- 9/14 – Stephen Siller Tunnel to Towers 5K Run & Walk – Columbia
Prayer Requests:
- 6 Feet Under & family
- Katniss’ father-in-law doing better, in Room 606, LMC
- Brainiac’s son Silas
- Emmy’s M
- Doodle’s daughter