We stayed ‘on-campus’ and focused on keeping the heartrate up, upper body work and stretching.
Warmup: Upper Parking lot: 20 SSHs, 10 Man-maker Merkins, 15 knee-ups, stretching exercise
Warmup: Lower Far Parking lot: 20 IWs, 10 Diamond Merkins, 15 American Hammers, stretching exercise
Warmup: Upper Parking lot: 20 Lunges, 10 Peter Parkers, 15 Crunchy Frogs, stretching exercise
Warmup: Lower Far Parking lot: 12 Don Quixote, 10 Merkins, 20 Dollies, stretching exercise
Wall Courtyard: 10 single count air-press (People’s chair), 10 BTTW hip slaps in cadence, 15 Donkey Kix OYO
Wall Courtyard: 10 single count milkers (People’s chair), 10 BTTW Australian Mountain Climbers in cadence, 15 Donkey Kix OYO
Wall Courtyard: 10 single count Lalannes (People’s chair), 12 BTTW ToeTaps in cadence, 15 Donkey Kix OYO
Wall Courtyard: 12 Dirty?? (I forgot what you called them. Put your hands on the wall the in cadence, move one hand and then the other to the ‘floor’ and back on the wall): People’s chair Muhammad Ali, 15 Donkey Kix OYO
Railing for Dips/Derkins: Single count: 10 Dips, 10 Derkins, 9 Dips, 9 Derkins, etc.
Far Parking Lot: Line Jump: 20 count in cadence, stretching exercise, 3 times
Upper Parking lot: Partner up: Start off from each side of the parking lot: bear crawl to the middle and 10 hand-slap merkins, mosey back. 3 times
Up to the grassy area: Partner up: partner 1 runs to the pull-up bars and does 5 pull-ups, Partner 2 does Squats. 3 times
Back to lower parking lot and Time’s up.
Announcements:
Blood Drive October 20 (Wednesday) at Good Shepherd Lutheran Old Hundred Rd, Midlothian, VA 23114 from 10:00 AM to 3:00 PM.
We need donors and volunteers. Sign up on RedCrossBlood.org and search for ‘F3’. It’ll likely be the second one that comes up. If you want to volunteer, you can send me a note on Slack.
As of now, we need 1 more to help set up (from 8:00 AM to 10:00 AM), 4 to sign-in (9:45 – 12:30 and 12:15 to 3:00) and 3 to take down (3:00 to 5:00).
We have 6 donors! We are looking for a TOTAL of 40. Please sign up!
