Warm Up:
Run in place with high knees, butt kickers,
10x SSH
10x Arm circles forward, backward, overhead, outfront
10x merkins, 10 mountain climbers, 10x merkins, 10x plank jacks
10x imperial squat walkers
10x burpees OYO, then mosey to the parking lot by the tennis courts
The thang: Revisited an old Exicon exercise called Obama. Bearcrawl, termed today as Biden bear crawls for the width of the parking lot stopping every 4th hand and do 6 merkins. Biden is the 46th president hence the “4” & “6”. Everyone was now sufficiently warmed up for the main main event.
Covid19 has been affecting everyone for the past 14 months, some of us much more than others. I think it is fair to says that it is time for it to end. Also YHC got his second round or his covid vaccine yesterday. So express my feelings towards the pandemic we spelled FCOVID with different exercises with 19 reps of each:
Frog Jumps x19 SC
Carolina Drydock x19 SC
One legged burpees x19 SC
V-up Roll ups x19 SC (modified to Freddie Mercury because the ground was hard)
Imperial Squat Walkers x19 cadence
Donkey Kicks x 19 SC
In between each exercise we traveled across the parking lot doing bunny hops, bear crawls, shuffle and touch, backwards runs. A couple times the heart rates was coming down so we had to do some hit drills to up the heart rate.
We then circled up and ran through our spelling practice of FCOVID one more time without the traveling.
Mary:
10x Nolan Ryans on both sides
10x Asheville abs
COT: Race for Malawi, Jordan Lacrosse cancer fund raiser, Friday prayer session at 7am every week, romper room is starting up again.