WARMUP:
Side Shuffle Hop (20 IC), Willie Mays Hayes (10 tempo), Imperial Walker (10 IC), LBACs (10 IC), Michael Phelps (10 IC)

THE THANG:
Mosey to the tennis courts.
Legs Ladder – each exercise back to back, no rest.
30 squats, 30 alternating lunges (left=1, right=2), 20 jump squats, 45 second wall sit. Shake out legs.
Merkin Ladder – each exercise back to back, no rest.
20 merkins, 15 alternating shoulder tap merkins (both shoulders each time), 12 slow merkins (3 second down), 45 second low plank hold.
Shake out arms and legs, fellowship mosey to the end of the tennis courts and back.
Mosey to the pavilion
Decline Mountain Climbers (feet on bench, hands on ground, 10 IC).
Copenhagen (side plank, hips off the ground, top foot on top of bench, bottom foot on ground. Raise and lower bottom leg to the bottom of the bench). x10 each side.
Power Step Ups (10 each leg)
Lateral Lunge to Lateral Step up (10 each side)
Rockette Dips (dip where you raise one leg on the way up, alternating which leg is raised on each dip). 10 total
Cross over Step up (standing beside the bench, take outside leg, cross over in front of your body and onto the bench and step up, similar in motion/movement to a curtsey lunge – x10 each side)
Reverse Lunge to Step up (facing the bench, step back for reverse lunge, then with the same leg, stand back up and step up on the bench x 10 each side)
Mosey along tennis courts to the middle gate of THWM.
Bernie Sanders to upper gate. Bernie sanders back down
Broad Jump 1/2 way up, switching to bunny hop the rest of the way.
YHC (in)conveniently left his water bottle at the lower gate, so back down we went for a run all the way up to the tree line.
Circle up for Mary
MARY:
Another ladder, for your abs. No rest, move immediate to the next exercise:
20 slow sit ups
30 flutter kicks (15 IC)
20 toe touches (on your back, legs straight up to the sky, crunch up and reach for your toes)
45 second V-sit hold
It was now when Kitten appeared, to join us for COT, having done a solo workout after waking up a little TOO late to join 🙂

ANNOUNCEMENTS / COT:
Prayers for Purple Pelican as he recovered from an episode at The Goat Tuesday.
YHC took us out with a message about communication:
Communication is not about saying what we think. Communication is about ensuring others hear what we mean. Aye!