23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03

The thang

Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come

Warm-up Circle, exercises in cadence

• Merkins (10, four count)
• Arm Circles (lots)
• Moroccan Night Clubs (20, four count)
• Low Slow Squat (15, slow four count)
• Imperial Walker (15, four count)
• Windmill (10, slow four count)

Mosey to the hill for Jacob’s ladder: 6+1

• Merkins on bottom
• Bear crawl up hill
• Squat jumps on top
• Mosey down hill

Two Ten Count recovery

Mosey behind the school to the wall

Part 1 of Bullwinkle’s Sitting and Lunging around, as follows

• 30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
• 30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
• 30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
• 30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
• 30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back

Ten count recovery

Mosey to bridge to work calves

• 30 seconds of calf raises follow by 15 seconds of rest.  Rinse & repeat X 6

Mosey back to wall

Part Il of Bullwinkle’s Sitting and Lunging around, as follows

• 30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
• 30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
• 30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
• 30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
• 30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back

Ten count recovery

OYO Max Merkins

+5 Merkins

Mosey back to front of school for COT

Bullwinkle out.