Warm-up (all in cadence):
Side-Straddle Hop x25
Windmill x10
Squat x15
Overhead Arm Clap x15
Air Squared x15 (the beginnings of much quadriceptive burrrn)
Merkins x10
Mosey to top of Farm
Alphabet – spelling our ABCs with our feet, i.e. wacky looking flutter kicks – disrupted by a vehicle from the rear.
Animal Crossing to the Farm – Lunge x5 down right side of street, bear crawl across, backwards lunge 5x down left side of street, frog hop across — rinsed and repeated until we got to the bottom – boy that hill was longer than its ever felt, and that was down hill (…hmm, an idea for next time…)! We sure looked like pathetic bears and frogs by the end…
With Jelly legs, Mosey down the Greenway to the basketball court
Animal Ring of Fire –
Round 1 – Bear Crawl in a circle, one full rotation, and plank it out as each Pax knocked out 5 Merkins
Round 2 – Crawl Bear (backwards Bear Crawl) one full rotation, and repeat Merkins one Pax at at time
Round 3 – Crab Walk one full rotation, hold up the tabletop while the Pax do 5 Crab Humpers, one at a time – Viewer Discretion Advised
Round 4 – Backwards Crab Walk, and another round of a Adult Exercises
15 Countdown by Sloppy
Mosey on back to the Farm – don’t count on Funny Farm’s Warnings of potholes, keep your eyes peeled at all times!
Circle Burps – 2x
Catch Us If You Can – Sloppy, Funny Farm, and Frisbee grouped up for a rotation of partner carries and burpees to the top of the Farm. Beckie and I traded off lunging, burpeeing, and catching up.
Mosey back, with a final all out sprint
COT
Announcements:
– GOP having a Cookout – all of F3 is invited…(just kidding)
– Uptown Church has a Marriage Sunday School Class going on, for couples and singles
– Huntingtowne Farms Elementary School 5k Race Fundraiser Coming Up
– Service Project to the School by all PAX of The Valley Coming Up
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