COUNT-OFF & NAME-O-RAMA
PAX: Stingray, Sally
QIC: F150
AO: The Harbor
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH IC x21; Cooper Head IST IC x20, Annies IC x20, LB Arm Circles IC x20
THA THANG:
Mosey to parking lot in front of LHHS
Bear Brawls (partner resistant bear crawls) 10 steps;
PAX 3 lunge walks backwards
Rotate
Length of the parking lot
Mosey to the B Field
DMC
From the goal line Duck walk to the 10-yard line, 5 merkins, crawl bear back to goal line.
Repeat to the 20, 30, and 40 yard lines increasing # of merkins by 5.
Tire Flip down the field and back (maybe just down)
Group 1 Flips, Group 2 does exercises then flip
8 Burpees, 6 Alternating shoulder taps, 4 Lt Dans, 2 Lt Danger (merkin at end of dan)
Mosey to Loading dock
Box Jump 2 sides of the Loading dock, 2 Rds.
Mosey to front of LHHS
Lunge walk to van, sprint to the steps of the front of the school
Bear crawl up the steps, at each landing 5 diamond merkins, crawl bear down 5 diamond merkins at each landing
Mosey to flag
MARY:
Don’t Cross Mary IC x15
CIRCLE OF TRUST/BOM:
We are all given natural talents by our Creator, how are we stewarding them in our work place and homes?