…with Moby showing up wearing Berkenstock Clogs instead of his trainers
Warmup:
all 20xIC: Toe Touch, Side Straddle Hops, Good Mornings, Shoulder Rolls, High Knees, Arm Circles,
Butt Kicks, Hi Jack Hi Jills, Imperial Walkers, Neck Rolls, Smurf Jacks, Hillbillys, maybe some more…
Thang:
To the Justice Center parking ramp for backward lunges half way up then sprint the second half(x2), to the upper deck
Then using the parking lot stripes; and the four corners for pit-stop exercises
First round: one push-up, then get up, at each of the 25 stripes
Second round: one squat then side-shuffle right for each parking space
Third round: one squat then side-shuffle left for each parking space
for the pit-stop at the four corners we did:
20 diamond push-ups
20 dirty dogs
20 hip rolls
20 bird wings (on your stomach with bird wing flap type motion)
20 reverse pushups (on your stomach bringing shoulder blades back in pinching type move)
20 crunchy frogs
20 atomic sit-ups
20 v-ups
20 box cutters
20 donkey kicks
Mosey back to the flag, finishing up with a two minute elbow plank
Moby…mumbling something about cognitive testing, promising to wear his ballet slippers next time?
Count-o-rama
Cowbell led us out with a prayer.
Thanks guys. Always good to start the day with you chaps.
