WARM UP/ The Thang- The goal was to name world country capitals and the continents they are in, if you got the correct capital and the continent, you did 10 reps of the exercise, if the group got one wrong, it was 15 reps, If they got both wrong it was 20 reps.
| Country | Capital | Continent | Exercise |
| Afghanistan | Kabul | Asia | Side Staddle Hops |
| Antigua and Barbuda | Saint Johns | North America | Imperial Walkers |
| Argentina | Buenos Aires | South America | Standing head to knee |
| Australia | Canberra | Oceania | Calf Stretch |
| Bahamas | Nassau | North America | Downward and Upward Dog |
| Belarus | Minsk | Europe | Merkins |
| Belgium | Brussels | Europe | Up back and over |
| Bosnia and Herzegovina | Sarajevo | Europe | Merkins |
| Canada | Ottawa | North America | Press, press Fling |
| Cayman Islands (UK) | George Town | North America | Merkins |
| Chile | Santiago | South America | Hi, Jack, Hi Jill |
| China | Beijing | Asia | Mekins |
| Colombia | Bogotá | South America | Arm Haulers |
| Cuba | Havana | North America | Over head presses |
| Denmark | Copenhagen | Europe | Half curl |
| Dominican Republic | Santo Domingo | North America | Upper curls |
| Egypt | Cairo | Africa | Tricep |
| El Salvador | San Salvador | North America | Full curls |
| France | Paris | Europe | LBC |
| Gibraltar (UK) | Gibraltar | Europe | American Hammers |
| Greece | Athens | Europe | Big boy’s |
| Haiti | Port-au-prince | North America | Flutter kicks |
| Hong Kong (China) | Hong Kong City | Asia | Good morning darlings |
| Iran | Tehran | Asia | Heals to heavan |
| Iraq | Baghdad | Asia | Speed skates |
| Ireland | Dublin | Europe | Forward Lunges |
| Israel | Jerusalem | Asia | Reverse Lunges |
| Italy | Rome | Europe | Sguats |
| Japan | Tokyo | Asia | Air presses |
| Kenya | Nairobi | Africa | Air Punches |
| Lebanon | Beirut | Asia | Neck rotations |
| Luxembourg | Luxembourg | Europe | Merkins |
| Mexico | Mexico City | North America | Airchairs |
| Netherlands | Amsterdam | Europe | Mike Tysons |
MOLESKIN
It’s summer time and are numbers are down. We had 5 plus two 2,0’s tonight. I think we did better this week with country capitals then we did with State capitals last week. Try to keep it in the shade as it was very hot out.
ANNOUNCEMENTS
F3 Dad camp at Camp Thunderbird in Aug.
Mayham took us out.
The only easy day was yesterday!
Ready to Lead, Ready to Follow, Never Quit!
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