Q: RedCoat
PAX: (SureShot), Achilles Estavillo (SideOut/JabJab/Scorpion K, Brian Huang (Zelda), Elliot Gordon, Fred Kelly (Grassy Knoll), Harjot Pannu (Cruiser), Harkawal G.O.A.T, Killbill, Swish (Stephen Vaccaro), Wayne Frost (Takedown), Unicorn and son
FNGs: None
COUNT: 14
WARMUP:
Good mornings
Michael Phelps
Michel Phelps over shoulders
Seal claps
Torso rotations
Motivators x5
Mosey to upper parking lot
THE THANG:
Legs work:
Walk on toes x2
Walk on heels x2
Open Gate walk x2
Closed Gate walk x2
Inflatable man walk x2
Squat walk x2
Side shuffle x2
Karaoke shuffle x2
Mosey to monkey bars playground
Main course:
3 pax split from the rest of the group to do and rotate for everyone to do each of the following:
3 Rings push-up (scale down option – regular merkins)
10 battle rope waves
100# sled pull 30 yards (scale down option – 40# dumbbell farmer carry)
Once done – 3 pax rejoin the rest of the group and next 3 split off for strength work
Group work:
Knee raise kick from lunge position x20
Bird dog (in plank raise opposite arm and leg) x20
Jog in place into burpee x10
Low push-up hold 20 sec/10 sec rest
Jack knife hold 20/10
Active beast hold 20/10
Scorpion stretch x10
Spider-Man stretch x10
MARY:
Games:
2 teams. 2 pax from each team have 4 tennis balls while the rest are doing exercise while 2 pax try to roll tennis balls from one side of the line of pax to another. When all balls exchange bands 2 pax rotate and move to the middle of the line, and 2 from edges get to roll balls.
Exercises:
Mountain climbers
Side plank
Squat holds
ANNOUNCEMENTS:
Pool party at Sideout
Going away hangout for Spine at Ivy Inn
Camping trip in August
Good luck to Killbill tomorrow at NJ Triathlon!
COT:
Prayer of thanks for the day and enjoyable workout. Blessing of health and prosperity for all pax and families.
