WARMUP:

Brief description of workout today and shared a bit about Cardinal.

THE THANG:

15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs *
10 Knoxville Cherry Pickers
20  Sec. Samson Hold**
10 Willie Mays Hayes
The Thang:

Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees                                                
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees                                                
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
* Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
** Samson Hold = Arms extended straight out like your pushing against two pillars.

We had time left so we did some trips up the stairs at the movie theater and did some “pull ups” with the railing. “Reverse merkins”

MARY: lots
ANNOUNCEMENTS: prayers for marriages and families suffering loss
COT: yes