AO: The Patriot
QIC: Noodle
The Pax: Lucius, Major Payne, Dr. Dandelion, Trebeck, Bone
Warm Up:
Side Straddle Hop
Itty Bitty Arm Circles
Partner Stretches (Shoulders and Thighs)
Merkins
1 lap 60-70%
1 lap Ricky Bobby
Little Bitty Crunches
Merkins
The Thang:
Mosey to Amphitheater/Stairs
Circuit:
3x:
Up/Down/Up Stairs
Walk down to amphitheater
20 x Side Straddle Hops/10 x Merkins
30 Second Wall Sit
1 Minute Rest
Rinse and repeat x 2
Mosey back to start
Round of Mary
Ring of Fire x2
Babies
Flutter Kicks
Bonni’s Torture
American Twist
COT:
Thought of the Day:
Tell the Story/Spread the Word
Do your job
F3 The Capital 