AO: Aegis, Georgetown DE
The Warm-up: Imperial Walkers 20 IC Cherry Pickers 20 IC Windmill 20 IC Plank Keg Raises 20 IC
The Thang: @ the Circle Capri Lap #1 to 10 Derkins Capri Lap #2 to 20 Merkins Capri Lap #3 to 30 Wide Arm Merkins Capri Lap #4 to 40 Erkins Capri Lap #5 to 25 Bench Dips
With 2 Mini Coupons (paver bricks) in hand, Slow Mosie Shuffle to the Firehouse
Mini Coupon circuit: 3 rounds of 20 reps each Wall sit: 20 Curls to 20 Overhead Press to 20 Straight Arm Raises Drop to your 6: 20 Crunches to 20 American Hammers to 20 Flutter Kicks Wash, Rinse, Repeat x3.
3rd F: 10 tips for a health and balanced body 1. Healthy Diet and Nutrition (whole foods) 2. Get Adequate Rest (good REM patterns) 3. Stay focused in the Present (Avoid feelings of regret and worry about the past) 4. Exercise (a body in motion) 5. Mental Stimulation (challenge your mind to expand, grow, experience) 6. Pray & Meditate (feelings of peace, serenity, spiritual faith) 7. Support System (family and friends to lean on) 8. Laugh Often (release of stress and worry) 9. Positive Thoughts (positive, forward thinking, don’t dwell on negative) 10. Deal with Emotions (don’t hid them away, they will only build)
Firehouse Parking Lot: Lt. Dan to each parking spot, 1st spot-1 Merkin, 2nd spot-2 Merkins, 3rd spot-3 Merkins………..continue to 9th spot for 9 Merkins.
Mosie back to the circle for a round of Mary: PAX alternated calling out Ab exercises with Arm exercises as we Mary-go-Round
Number-O-Rama, Name-O-Rama, COT