Farm Boy Fun

June 28, 2022

WHEN: 06/28/2022
QIC: Nitro
PAX: Stevie Ray (Respect), Balki, Jake from StateFarm, Elwood
ME HEADCOUNT: 5
EC HEADCOUNT: 0
COFFETERIA HEADCOUNT: 0

Warm-Ups

– Spine Twists with Kidney Knockers

– Arm Circles

– Waist Outlaws

– Seal Claps

– Overhead Claps

The Main Event

Ascending reps of 5-10-15

– Godfather Merkins

– Dirkins

– Irkins

– Bear Crawl – 4 steps forward and 4 steps backward.

– Alligator Merkins – 2 times 5 reps each

-Ascending Welsh Dragons – Merkin, plank Jack, shoulder tap to 5 reps

Core – 5-10-15 ascending reps

– Outlaw Mary

– Stair Step Flutters

– Dead Bug

– Boat Canoe Paddle

– Homer to Marge

– Peter Parker – from High Plank

– Peter Parker from Low Plank.

– Press Ups

Planks – 5-10 ascending reps

– J-Lo- reps on each side.

– Side Plank – Arm Up – both sides

– Wide Plank hold – 30 and 45 seconds

– Outlaw Mary

– Stair Step Flutters 

COT: 

Death- 2 acquaintances passed recently. One was a runner and marathoner. Heart attack. The other had melanoma. It’s a reminder to reflect and ask questions about life. 

Presence: Being with family and friends both mentally and physically. Start with 1-minute focus. 

 

And a sing-along reminder:

And a nice version from Ralph Stanley