Warm-Up

-Spine Twists into Kidney Knockers

-Arm Circles

-Motivators – thanks Paper Jam for leading this.

-Parker Peter Mountain Climbers – slow and deliberate

-Waist Outlaws

-HillBilly Jacks
-Willie Mays Haze

Main Event

-Ascension Jump Squat Twists – Like a Bobby Hurley but both arms going up on the ascent and twisting 180 degrees. X 15

• High Knees

-Run- curb to curb from bottom to the top of the parking lot x 2.

– GodFather Merkins – 2 sets of approximately 15 each

-Outlaw Mary with appropriate holds. Toes pointed. Both directions x 10

-Stair Step Flutter kicks

-V-Ups

-Peter Parker Merkins on the down.

-Boat Canoe Paddle

– Superman

-Alligator Merkins – 10 reps x 2

-Ascending Welsch Dragons – 5 reps x 2

• Planks
  • Plank Rocks
  • J-Lo
  • Alternating Arm Out
  • Alternating Leg Out
  • Bows and Toes – Bird Dog
  • Face Up
  • Homer to Marge

– Monkey Humpers Ring of Fire – Thanks MothMan.

COT

The Practice and Awareness of Presence – having multiple minutes with your spouse without a phone in hand. Same with the kids. Be aware when you are someplace else mentally when with family. Draw your presence back into the moment.