Warm-up. 35 Singlet Shuffle Hops. 10 Willie Mays Hayes. Some deep hammy stretches. A few arm circles.
The Uptempo Action – We moved and then we cored as we toured beautiful Copperline Drive.
1. 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
2. RYA-ed 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
3. Super Mario mosey to 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
4. Overhead claps while shuffling. 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
5. Seal clapped, shuffles to 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
6. Bear crawl to 5 slow merkins and 30 reverse crunches (10 with legs low, 10 with legs medium and 10 with legs high).
7. We mosey-ed back to the start and rinsed, lathered and repeated and added 10 star crunches at each stop.
8. After our second circuit, we alternated sprints and moseys back to the AO.
Singlet takes the divine-nine away to the low impact ME: (
1. Moseys to bear crawls to partner to do 10 slap merkins.
2. Bunny-hopped to each other to do 10 burpees.
3. Star crunches to forward moseys and Bernie Sanders
4. Mosey to speed rounds of flash erkins and dips.
5. Singlet specials he calls booty-doo’s:
i. 10 mule kicks each leg,
ii. 10 side leg raises,
iii. 10 pump squat jumps.
4. Mary. American hammers petitioned by Vandelay.A quick power lap. WW2s side to side and finish with Protractor abs.
COT: Farmboys Qsheet wide open. Shark Tanks sister in-law passed away. Prayers up for Rambler.
