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.
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