"Warmup
* 20 Side shuffle hops in cadence
*10 Diamond Merkins in cadence
* 10 Michael Phelps in cadence
* 10 Willy Mays hays in cadence
* Mosey to the Blocks
"Workout
* Leg 1 to 5:45a
10 block curls in cadence
10 overhead block presses
10 pull over block lifts laying on back in cadence
10 block squats
Mosie to pull up bars
* Leg 2 to 5:55a
Split into groups of 7
Group 1 do minimum 5 pull-ups
Group 2 do 5 burpees
Group 3 do 5 mountain climbers
Rotate until everyone has done all 3
10 burpees OYO
Mosie to dip benches
Do 15 dips in cadence
Mosie back to blocks
* Leg 3 to 6:05a
10 Irkins on block in cadence
10 dirkins on block in cadence
10 curls with block in cadence
20 hop and touch toes to the block in cadence
10 archer pushups wider grip pop start on left then go right
10 block squats in cadence
Mosie back put away blocks then back to AO"
"Back to Start for Mary
* Mary
15 bird dogs in cadence
15 box cutters in Cadence
15 plank jacks
* Announcements: 2nd F Lunch noon on Friday 2/2/24 Lowes Foods at Cole Park, Father Daughter dance 2/10/24 downtown Chapel Hill at University Baptist church $25 per dad
* Circle of Trust: Be intentional each day to keep your commitments to yourself and others. Be a light to others in your life, a source of strength and hope for them and for yourself.