Warm-Ups

• Waist Twists – rotating from the waist so that arm’s 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

The Thing

– Godfather Merkins x 25

– Sprint- from bottom parking space thru the tree at the curb at the top of the lot, x 3.

–   Outlaw Mary x 10 in each direction with holds.

• Boat Canoe Paddle with holds.
• Stair Step Flutter kicks.

Glama Plank- for various counts and times. Emphasis on form.

–   Plank Rocks and one-legged plank rocks.

• J-Lo
• Bows and Toes – side plank with leg lifts each leg.
• Bows and Toes hold 1 minute.
• Bows and Toes bird dog.
• Bows and Toes Side Plank with Arm Up. Alternating each side.

–   Bows and Toes – leg raises X 10 each.

• Face Up Plank – (there is another name….)
• High Plank bird dog.

–   Parker Peter Planks

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

– Ascending Welsch Dragons. From plank, take 3 steps, 1 merkin, 1 plank Jack, 1 shoulder tap. Next 2 merkins, 2 jacks, and 2 taps, etc. x 5.

Announcements– various

COT

Brought to you by Sesame Street and the letter P for presence. Had just watched the Mr. Rogers movie with Tom Hanks. His presence when speaking with someone was total, even though a movie. I am going to check out episodes of Mr. Rogers to refresh my memory of the real person and his presence.

“Where ever you go, There you are.” Quote by Rick Holmes, my college roommate on one of our hitch hiking adventures. Meaning, he always packed his mental and emotional bags and brought them.

Final Thought – “Where ever you are, be present mentally.”