Clean slate -“flock of seagulls” at a Community Yard Sale today only

Clean slate -“flock of seagulls” at a Community Yard Sale today only

Clean slate -“flock of seagulls” at a Community Yard Sale.

Welcome and DCCS – never been here before so let’s go exploring

.25 mi mosey to warm up

20 SSH ic

10 IW ic

potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 25 LBCs for those abdominals.

let’s mosey .25 mi to tennis courts for shredding arms

10 Derkins

20 step ups (10 ea)

30 dips

repeat 3 x

lets mosey ..25 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of:

10 burpees then to center for 5 squats

20 big boys  then to center for 5 squats

30 flutters then to center for 5 squats

40 plan jacks then to center for 5 squats 

Repeat 2 x

let’s mosey .25 to buss lot for “upside down Spider-Man bus walk” to the left, get back to your feet and do 20 squats, then upside down Spider-Man bud walk back to your right – (you’ll have to ask someone who was there!)

Mosey around back of campus to a 7 man Web of 4 american hammers and 1 plank jacks, 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 52 & 12

.50 mi mosey stopping 1/2 way to monkey hump till 6 is in.

Paula Abdul the crape Myrtles with increasing combo of +1 murkins and +1 LBCs  till 10 and 11.

Mosey back to COT

Then finish together with 15 Twinkle toes in cadence followed by have a nice day with my new brothers.