My first Q at Hoedown since October.
Mosey to front parking lot of school
Disclaimer; In addition to the usual “I’m not a professional, modify” I added “watch out so you don’t trip and look out for cars”. That’s important too!
SSH, MM Merkins, Knee-ups, Stretch
Mosey to front parking lot of church.
IWs, Diamond Merkins, Crunchy Frogs, stretch
Mosey to back parking lot of church
Line up parallel to building
Burpee Broad jump to end of first handicap parking place, bear crawl to middle, crab walk to end of parking lot, mosey back:
Burpee Broad jump to end of first handicap parking place, lunge walk to end of parking lot, mosey back:
Mosey over to front of church
7-minute of Burpees
Mosey back to front of school.
Side plank: Feet side by side. Elbow rest, Other arm pointed high. UP: hold for 5 seconds, DOWN, for 5 seconds: 10X
Repeat other side
Front Plank: elbow plank: hold for 10 seconds, drop for 5 seconds: 10X
Mosey to wall area for the usual:
15 People’s chair airpress
10 BTTW hip slaps in cadence
15 Donkey Kix OYO
15 People’s chair Milkers
10 BTTW Australian Mountain Climbers
15 Donkey Kix OYO
15 People’s chair LaLannes
10 BTTW toe taps
15 Donkey Kix OYO
15 People’s chair Muhammad Ali
10 Dirty Hookups
15 Donkey Kix OYO
Mosey to grassy area behind school
Drop and roll: line up in grassy area behind school. Run forward 3 steps, drop and roll right, 3 steps more, drop and roll left, across field.
Request from Bodos for Bulgarian Split Squats:
10 Bulgarian Split squats in cadence, each leg, followed by 10 Derkins in cadence: 2X
Back to the flag for numberama, namerama
Señor Frog has been a faithful attendee since Handshake got him out here. Persistence is what makes us better!
Announcements:
Wednesday: Fireman Ed finally gets some respect. Happy 50th birthday! At First Watch.
April 22: Whitesnake’s Bluegrass event
