(02.11.23) – Courtyard’s love coupons too!

AO: LavaField

QIC: Lumbergh

PAX: One Cent, Leprechaun, Blue Steel, Steamy Nix

Conditions

Perfect!

Warm up

• SSH x 20 IC
• Seal Claps x 10 IC
• Arm Circles x 10 IC (Fwd & Bkwd)
• 3rd Grade Exercise x 10 IC
• Windmill x 10 IC
• Halos x 10 IC

The Thang

Merkin Mile

• 25 Merkins
• Run 400m
• Four times!!

Mosey to End Zone

Side Bar for the win

• Grounded side plan, bring legs to a 45 degree angle
• Pulse points out x 20 IC
• Pulse point back x 20 IC
• Small circles forward x 10 IC
• Small circle backward x 10 IC
• Big circle forward x 10 IC
• Big circle backward x 10 IC
• (flexed foot) Forward bicycle x 10 IC
• (flexed foot) Backward bicycle x 10 IC
• Rainbow taps x 10 IC
• then FLIP to the other side

Stay in the EndZone

• Bear Crawl (30 yards and mosey back)
• Broad Jump (15 yards and mosey back)
• Lunge Walk Right (30 yards)
• Lunge Walk Left (30 yards back)
• Repeat 4 rounds

Core DOWN

• Freddie Mercuries x 10 IC
• Freddie Fuxx x 10 IC
• Big Boi Frogs x 10 IC
• LBCs x 10 IC (feet on ground)
• Hold 6 inches x 10 IC

COT

Prayer for today

Lord,

Be our guide and our protector on the endeavors that lay before us. Watch over us, protect us, and shield us safely back to our loved ones. Allow this weekend to safely fulfill our worldly needs. Keep the players that entertain us safe, healthy, and accepting of your result. Allow this weekend to be full of fun but never forgotten of God’s only son. We are here b/c of you sacrifice and serve your purpose till you call us home. Forgive us, love us, know us.

In your name we pray,

AMEN

That’s a wrap.

Lumbergh