Warm-Ups

• Waist Twists – rotating from the waist so that arms tap the lower back and kidney area.
• Waist Outlaws – start from bending over at the waist, circle slowly around to starting position. Then reversed it.
• Mountain Climbers.
• HillBilly Jacks
• Willie Mays Haze
• Mozy to the stop sign and back to Mt. Feces

–  AYG run up Mt. Feces x 3.

The Thing

Plank-a-Rama for various counts and times.

–   Plank Rocks (a first-time exercise that I am aware of)

• J-Lo
• Side Plank with Arm Up. Both sides.
• Side Plank with leg up. Both sides.
• Bows and Toes hold.
• Bows and Toes alternating arm extension.
• Bows and Toes alternation leg extensions.
• Homer to Marge.
• Bows and Toes bird dog.
• Face Up reverse plank. (a first time exercise that I am aware of)
• High Plank bird dog.

• God Father Merkins x 30ish
• God Father Merkins x 15

• Outlaw Mary x 10 in each direction with holds.
• Boat Canoe Paddle with holds.

Tennis Courts

• Alligator Merkins – from plank, 3 steps and merkin with alternating arm extended high rather than pulled back. x 10.

– Ascending Welsch Dragons to 5.

– from plank, take 3 steps, 1 merkin, 1 plank Jack, 1 shoulder tap. Next 2 merkins, 2 jacks, and 2 taps, etc.

Ran out of time.

Announcements– 

A “Tally Ho” and “Cheerio” to Cricket, Yanni, and BroTox for an annual gathering well done. Special recognition to MontiCristo for unique gifts and Bright Idea for a chicken.

Prayers, petitions, vibes, and good thoughts to Splashback as this is a big day for him.

COT

Gratitude is a constant awareness for the everyday small things not missed until the well runs dry. 

Woke up early this week thinking about the COT and “Patience and Presence” flashed across the screen of my mind. 

Patience with the kids and grands, spouse, and others. Being aware when being impatient.

Presence – being in the moment with famy just like when playing BB or tennis. It is so easy to be distracted. 

Quality Time – does not happen without quantity time while in the moment.