Warmup:

• Waist Twists – rotating from the waist so that arm’s 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 Thang:

• The Dash – Mozy to lower corner of parking lot. AYG through the last curb at the top
  of the parking lot. Mozy back to the bottom corner X 2.
• Ascending Welsch Dragons to 9.
  – from plank, take 4 steps, 1 merkin, 1 plank Jack, 1 shoulder tap to 9, 10
  count, and repeat.
• High Knees
• Peter Parker
• The Dash – Mozy to bottom corner of parking lot and AYG run thru the last curb at
  the top. Mozy to the curb.
• God Father Merkins – on all 4’s. Feet touching curb. Knees at 90 degrees and 2
  inches off ground. Arm’s below shoulder. 15-20 reps.
  https://www.menshealth.com/fitness/a38134680/bodybuilding-charles-glass-
  pushup-muscle-advice/
• Outlaw Mary’s in both directions.
• Boat Canoe Flutter
• Plank Dip – (or the J Lo) – dip left, right, and back center.
• Plank Arm Out- on elbows, reach out right arm, left arm = 1. Keep back as level
  as possible. Feel the burn.
• God Father Merkin Repeat – x 30.
• Alligator Merkins – from plank, 3 steps forward, keep highest arm in position and
  merkin. 3 steps and repeat with opposite arm in high position and merkin. Across
  the parking lot X 2.

Mary:

• OutLaw Mary
• Boat Canoe Paddle
• Plank – Low
• Wide Merkin Plank
• Russian Hammer – BroTox
• Outlaw Mary

COT:

Gratitude for the little things that if suddenly disappeared would rock your world.
Spouse, children, warm bed, food on the table, meals with the family, car to drive,
dark coffee, clean towels. Not a rote mechanical “ thank you Lord, Amen” but a
deep feeling swelling up from inside out.