AO: backblasts
Q: Herve Francois (Stingray)
PAX: Wayne Frost (Takedown)
FNGs: None
COUNT: 2
WARMUP:
Arm circles – 10 forward & 10 backward
Circles around waist – 5 forward & 5 backward
Chest stretch – arms behind back and look up to cycle – 10 sec
Bend down touch toes – 10 sec
Quad stretch – right leg – 10 sec
Quad stretch – left leg – 10 sec
Back stretch
Back stretch – child pose
Thunder stretch – both legs
THE THANG:
5 merkins
Run up the hill and then 5 flutter kicks
Run down hill and do 10 lunges
Run up the hill and then 10 flutter kicks
Run down hill and do 15 tricep dips
Run up the hill and then 15 flutter kicks
Run down hill and do 20 squats
Run up the hill and then 20 flutter kicks
Run down hill and do 25 side straddle hops
Run up the hill and then 25 flutter kicks
Repeat and replaced flutter kicks with stomach crunches
MARY: None
ANNOUNCEMENTS: F3 Convergence at Belmar on 6/21, Family Day Picnic on 7/4
COT: Thankful for our friendship & health and blessings to our families
