West End
Warmarama
Side Shuffle Hop (20 IC)
Willie Mays Hayes (10 tempo)
Hillbillies (10 IC)
Imperial Squat Walker (10 IC)
LBACs (10 IC, forward & reverse)
Michael Phelps (10 IC)
Berkin (10) (Bicep Merkin – hands reversed)
At Start
Dancing Bear Pyramid – 1 merkin, 1 dancing bear (4 count, left leg/right arm go up as high as possible, return to ground, repeat with other leg/arm = 1). Go up to 10 and back down.
Mosey to Bike Path
5 Inch worm w/ squat going down the hill forward
5 Inch worm w/ squat going down the hill backward
Mosey to craftboro for
Wilt Chamberlains – Space cones 100 ft apart. Length of basketball court. Line up at first cone do 100 lbc's then run to second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.
At Storage Hill
Burp Back Mountain – A punishing full body exercise begins by locating a nice-sized hill. The exercise is then performed by pairing up with one person proceeding to run backward up the hill/forward down the hill 5X while the other person is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, pax continue to run hills until entire pax completes.
Mosey up Pittsboro, stopping at each street light for one burpee. Then mosey back to start.
Mary
Bruce Lee – An super set consisting of 6 ab exercises (we only had time for first 5): 1. American Hammer, 2. Leg raises, 3. LBC's, 4. Heel Touches, 5. Crunchy Frog 6. 100s (didn't do these). 1 set of 20 each.
COT, the message YHC gravitated toward was one of connection and fellowship through two different quotes:
Walt Whitman – "I have learned that to be with those I like is enough"
MLK "I am convinced that men hate each other because they fear each other. They fear each other because they don’t know each other and they don’t know each other because they don’t communicate with each other, and they don’t communicate with each other because they are separated from each other."
In Summary: find satisfaction in enough, and seek to communicate, and learn and know your community.