Warm-Up (In Cadence, IC):
• Grass Grabbers x 10
• Abe Vigoda x 10
• Imperial Walkers x 15
• SSH x 56
• Arm Circles x 15
Deep Sea Diver:
• Start at the top of NOMA
• Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
• Completed one extra round to total 56
Crab Walk:
• Around the NOMA fountain
Frisbee Run to the Singing Oak:
• Used one regular frisbee and three puck-sized disks
• No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
Motivator at the Singing Oak:
• Begin with 10 deconstructed SSH
• Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
Return to NOMA:
• Used frisbees, no burpees for drops
The Wapner:
• 3 rounds of 8-Count Body Builders IC
• This was my first time leading the legendary Wapner
3 Sunday Mornings
COT – Prayer for Frac’s mom and all moms.
Fitness. Fellowship. Faith.
