Warm Up:

By Red Card

5 Core Principals

Grass Pickers (x10 IC)

Arm Circles & Circle Arms (x10 IC each)

Michael Phelps (x4 IC)

21’s …count out loud to 4.

The Thang:

Rifle Carry blocks to pavilion

Today is Little Bunyan’s 4^th birthday.

4 Rounds of 4 exercises of 4(teen) reps. Movement between sets, since Little Bunyan never stops moving!

Round 1

Exercise 1: Block Swings (x4(teen) IC)

Exercise 2: WWII (x4(teen) IC)

Exercise 3: Dips (x4(teen) IC)

Exercise 4: Block Squats (x4(teen) IC)

Movement: Blungee …out approx. 25 yds. and back.

(Blockee + Lunge + Lunge)

Round 2

Exercise 1: Merkin (x4(teen) slow single count)

Exercise 2: Mountain Climbers (x4(teen) IC)

Exercise 3: Block Curls (x4(teen) IC)

Exercise 4: Block Lunge (x4(teen) IC)

Movement: Mosey 1 lap around Pavilion

Round 3

Exercise 1: Overhead Press (Laying Down) (x4(teen) IC)

Exercise 2: LBC (x4(teen) IC)

Exercise 3: SSH (x4(teen) IC)

Exercise 4: Coupon Calf Raises (x4(teen) IC)

Movement: Murder Bunyan (out and back)

Round 4

Exercise 1: Bent Over Row (x4(teen) IC)

Exercise 2: Gas Pumper (x4(teen) IC)

Exercise 3: Plank Jack (Feet on block) (x4(teen) IC)

Exercise 4: Dutch Skate (or Speed Skaters, or Apollo Ono) (x4(teen) IC)

Rifle Carry back to parking lot

Mary

-By Red Card

-Flutter Kicks (x20 IC)

-LBC (x14 IC)

-Various Stretching

COT

-Prayers for One Shot’s M and family

-Prayers for a friend of Juice, who has Stage 4 breast cancer

-Praise for Graffiti passing his exam

-Prayers for my M, and that she won’t be subpoenaed for a court case tomorrow.

Thanks for coming out this morning, following my lead and Red Card’s lead, and letting me celebrate Little Bunyan’s 4^thBirthday!

~Bunyan (and Red Card) out