WARM UP
Mosey to the front of the middle school.
15-Side Straddle hops
15 half side straddle hops
15 windmills
15 Cherry pickers
THE THANG
Mosey ¼ mile out and back to the front of the school.
15 Merkins
10 high Jack high Jill’s
15 Merkins
10 Press, Press Flings
15 Merkins
10 Up back and over.
Mosey ¼ mile out and back to the breeze way of the side of the school.
20 Arm haulers
10 Merkins
15 Arm haulers
10 Merkins
10 Arm haulers
10 Merkins
Mosey ¼ mile from the breeze way to the upper field behind the school
20 American hammers
20 Flutter Kicks
20 Good morning darlings
15 Heels to heaven
15 Boat/canoes
Mosey ¼ miles around the field to the shed
Donkey kicks by 2’s up to 10
alternating with
Mike Tyson by 3’s up to 15
Mosey 1/4 mile to rock pile between the two ball fields behind the middle school
Pick out a rock for weight
20 bent over rows
20 Curls
20 Overhead
Mosey ¼ mile back to and around the parking lot of the start.
10 sec stretches
Front bend over hamstring stretch
Bend over quad stretch
Left and right leg side stretch
MOLESKIN
I want to starts this off with a big thank you to all of you that support me. A big thanks to Bottle Cap for being a great mentor and provide guidance for my first Q. Seem like I didn’t do enough Arm Haulers and Merkins. I guess next time we can work out to a deck of cards with a circle Merkin to add. I love seeing the 2.0 out there.
ANNOUNCEMENTS
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
Bottle Cap took us out.
Ready to Lead, Ready to Follow, Never
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