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

The Thing

-The Bank as in Mt. Feces -In honor of my high school Football coach Frank Maennly. AYG  up hill x 2. At the top, beat chest and howl at the almost full moon.

• GodFather Merkins x 20
• Squat Jumps -while waiting for Duplo and the tennis court key card.
• Squats

Tennis Courts

• Alligator Merkins – from plank, 3 steps and merkin with alternating arm extended high rather than pulled back.
• Outlaw Mary’s both directions and holding.
• Boat Canoe Paddle

• Run AYG the court length X 2.

• Planks –
  • J Lo dips – from high plank, hips to the left, right, and back to the center.
  • Side Plank with leg Lift held for 15 seconds
  • Bird Dog Planks – opposite arm and leg extended.

– Run AYG the court length X 2.

– 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.

• Outlaw Mary
• Boat Canoe Paddle

• Parker Peter with emphasis on engaging the core.
• Spiderman Merkins – at down position bring right knee to elbow and back, and left knee to elbow and back.

• Run AYG x 2
• Godfather Merkins x 30.

• Announcements– 
• Yanni made the observation that the continued conversations (as opposed to mumble chatter as we are mozying)  during the workout are distracting and disturb the harmony and focus of both the Q and PAX, detracting from the workout. Totally agree even when not Q’ing. 

COT

Gratitude. In decades past, my prayers and meditations were “Oh God, If you would …….”, in that I was petitioning and asking for what I wanted. Over time, I have evolved to prayers of thanks for all I have and advance thanks for what I would like to show up in my life. 

Final- show appreciation and gratitude for those in your life.