Warm-Up

-Spine Twists into Kidney Knockers

-HillBilly Jacks

-Arm Circles

-Mountain Climbers

-Waist Outlaws

Main Event

-Ascension Jump Squats – Like a Bobby Hurley but both arms going up on the ascent.

-Ascension Jump Squats with 180 degree twist

-GodFather Merkins x 30

-Run- curb to curb of the parking lot x 2.

-Outlaw Mary with appropriate holds. Toes pointed.

-StairStep Flutter kicks

-Boat Canoe Paddle

-Alligator Merkins x 10

-Ascending Welsch Dragons x 5

-Run- curb to curb

• Planks
  • Plank Rocks
  • J-Lo
  • Superman
  • Side Plank leg up
  • Bows and Toes – Bird Dog
  • Bows and Toes – Peter Parker
  • Face Up
  • 90 Second Hold

-Merkins – In – Out – hands almost regular, down, hands moved wide, down.

• Peter Parker Merkins- PP on the down.

• Run- curb to curb

Mary

-Boat Canoe Paddle
-Outlaw Mary
-StairStep Flutter-
-Box Cutters – Splashback lead.

COT

We have our local friends and pals. When was the last time you spoke to that childhood friend, High school pal, or college buddy that you shared so many experiences with?

My grandmother passed at 101. I remember her telling me she has outlived everyone she knows other than her family. 

In reading about the “regrets of the dying,” one of the top regrets is not staying in touch with old friends.

Reach out and connect with a pal from long ago and far away.