Music for Movement

• Who Do You Love – Elias Daniel (aka Bo Didley) – interpreted by Quicksilver Messenger Service.
• Conscious Evolution – Donna the Buffalo

Warm Ups – IC.

Side Straddle Hop x 30

Imperial Walkers x 15

Arm Circles – front and reverse

Cross over jacks x 15

High Knees x 15

Mozy around parking lot to the soccer field

The Main Event

At the soccer field: 1 Boot marks the midfield, and 1 boot marks the finish line at each end.

Ascending Alligator Merkins – to the midfield boot. OYO.

          – merkin; 2 steps; 2 merkins

          – 3 steps 3 merking

          – 4 steps 4 merkins

Mozy to end of field

Knee Jumps – IC  x 15

Mozy to other end of field

Wide Planks- counting to 25, diving lower.

Mozy to other end of field

Traveling Burpee

          – OYO, from the start line to the midfield boot.

Mozy

Zebra Butt Kick – like a donkey kick, but higher. IC.

          – x11, with a 10 count, and 4 more for 15.

Mozy – to midfield

Bear Crawl Poop – a Yanni inspiration. OYO.

          – split into two groups in single lines.

          – the boot poop is at the end of the line.

          – last man runs the boot poop to the front and leads the bear crawl.

         – when the boot poop appears for the next last man, he runs it to the front and leads the BC.

          – continues until all men have run the boot.

          – We went the entire length of the field. Not all had the boot poop pleasure.

10 Count Catch breath x 2

Mozy back to the other end of field.

Groiners IC x 15 or 20

mozy to other end

Plank Jacks IC – 4 count x 15 or 20

Mozy back to end of field

Bearway to Heaven – OYO.

– bear crawl 5 steps; 5 merkins; repeat to midfield – x many

mozy to other end of field

Lateral Jumps IC x 20

mozy

Asending Welsch Dragon to the midfield boot – OYO.

• Bear Crawl 4 steps
• 1 merkin
• 1 plank jack
• touch each shoulder opposite hand
• Repeat-
  • 4 steps; 2 merkins; 2 plank jacks; touch shoulders

Pick up the boots and mozy back to parking lot.

Mary

• flutter kicks x 30
• canoe boat x 20 with canoe holds
• hello dolly – wide scissor

Announcements
-Cocktails for Kids Malawi Fundraiser for Zika

-Murph coming on 5/21.

Zook’s birthday merkins x 38.

CoT

Almost two years participating. Much appreciation for F3 and how it has impacted me.

More appreciation and respect for the individuals as we gather, get to know each other, the moments, and budding friendships.

Deep Thoughts –

As I oft reflect on life, the words of the poets and songwriters Robert Hunter and Jerome Garcia cycle through, and continue to ring true now, just as much when first penned in 1970….

          sometimes the lights all shining on me

          other times I can barely see

          lately, it occurs to me

          what a long strange trip it’s been

For reference, check the Europe ’72 version of this song.

Rock On.

Moleskin (Editor’s Notes)

Don’t let the Q’s easy-going and affable demeanor fool you; he will drop an F-Bomb on you if you misbehave

He’s also not afraid to asset his Q authority: “Overruled!”