Q: Brian Huang (Zelda) , RedCoat
PAX: Achilles Estavillo (SideOut/JabJab/Scorpion K, W. Jason Griffith (F3 Risky Business), Satya Adusumilli(Walker Texas Ranger), Joe Becker (Scrambled)
FNGs: None
COUNT: 5
WARMUP: circle arms, pull left arm to right, pull right arm to left, touch toes and hold/to ground, and DC Stretches, calf raises, open gates
THE THANG: 10 reps – Knee throughs – Primal Core Workout- in high child pose position, lift opposite hand and foot and rotate with your knee to the other side, butt cheek touches the ground. Exhale on the knee through, inhale on the transition
Primal Movement Core Workout – Build Stability and Balance
Mosey around the lot
15 Merkins, 10 Squats.
Mosey around the lot
Lunge Across the parking lot
10 Flutters and 15 LBCs.
10 Side Shoulder Hops (jumping jacks)
Carioca back to the other side of the parking lot
10 reps of Monkey Rock – deep squat, heels off the ground is fine, both hands couple feet in front of you, rocking forward. Reverse the movement by pressing hands, palm down. (think child pose rocking forward and backward), inhale as you rock forward, exhale as you rock back into the squat. Eyes up Front
Primal Movement Workout for Beginners – 25 Minute Follow Along
Mosey around the lot, repeat again.
Finale: 5 kraken burpees. Al Gore tree hugger squat 30s, 5 kraken burpees
MARY: pickle pounder in honor of Pork Roll – Suncoast Torchlighter-in-Chief, and the Alphabet, courtesy of Joe Becker (Scrambled)
ANNOUNCEMENTS: dad’s camp 8/16. Hitchcock movie 8/29 at ScarU’s
COT: thankful to SkyQ for the beautiful sunrise, wishing all a great day and weekend.