Q: Herve Francois (Stingray)
PAX: Marc Rubenstein (ScarU), Fred Kelly (Grassy Knoll), Wayne Frost (Takedown), Matt Hopkins (Brisket), N/A
FNGs: 1 N/A
COUNT: 5
WARMUP:
– Arm circles – 10 forward & 10 backward
– Circles around waist – 5 forward & 5 backward
– Chest stretch – arms behind back and look up to cycle – 10 sec
– Bend down touch toes – 10 sec
– Quad stretch – right leg – 10 sec
– Quad stretch – left leg – 10 sec
– Back stretch – on stomach
– Back stretch – child pose
– Left leg stretch – turn to touch the sky
– Right leg stretch – turn to touch the sky
– Motivators – 5 count
THE THANG:
– 5 Merkins around while everyone else in plank position
– Run half way up the hill and then hop the rest of the way up the hill & do 5 sit-ups
– Run back down hill and do 10 tricep pushups
– Run half way up the hill and then hop the rest of the way up the hill & do 10 sit ups
– Run back down hill and do 15 jumping lunges
– Run half way up the hill and then hop the rest of the way up the hill & do 15 sit ups
– Run back down hill and do 20 pushups
– Run half way up the hill and then hop the rest of the way up the hill & do 25 sit ups
– Run back down hill and do 25 mountain climbers
– Repeat this cycle 5x with various exercises / switch out sit ups for leg flutters
MARY:
ANNOUNCEMENTS: Family camping trip this weekend
COT: Be grateful, thankful and continue to look out for one another
