Warm-O-Rama All IC unless noted

Arm circles 10

Circle arms 10

Extremely large arm circles 10

Grass Pickers 10

SSH 20

Imperial walkers 20

Windmills 20

Plank hold for 30 reciting core principles

The Thang

Core  Strength and Cardio Circuit 30 minutes

DORA Partner up

Partner 1 does exercise while Partner 2 runs approximately 50 yards and back – flapjack

Exercises:

Big boy sit-ups 125

Squats 150

American hammers 150 – 75 each side

LBC 75

Merkins – any way you want

Mary – move to pavilion picnic tables

Pickle pointers 20 IC

Variation on dying cockroach 15 IC

Lucky Horseshoe 15 IC

Six inches – legs up for 30 count IC

Flutter kicks 20 IC

Stretch OYO 2 minute recovery

COT

Dinnerama

It was a great evening working with our Brothers at the Night Watch! You should join us next week.

The Q forgot to take a photo. He was exhausted from the DORA.

Chumbawamba got knocked down but, got back up again!