Q: Pusher
PAX: Down Under, 2 patients, 0
FNGs: 1 0
COUNT: 2
WARMUP: Side straddle hop, baby arm circle, slow tempo Squats, Merkins, stretching
Mosey to 6 stations
THE THANG:
Start with 5 reps each exercises then go up to 10 reps then down back to 5 reps each exercise and each station.
1st station Merkins, Wide Merkins, Dry docks then bear
Crawl to the next station
2nd station Flutter kicks, Hello Dollies, Big boy situps lunges to the next station
3rd station Squats, Jump Squats and Apollo oh no then go to the next Bernie Sanders
4th station Merkin, Dips, curls bunny hop to the next
5th Superman, Pelvic bridging or pickle pounders with one leg, plank for 60 seconds Go to the next Mosey to the next.
6th station Arm blasters arm circles reverse overhead claps and reaching for the roof.
rinse and repeat*
Mosey to the AO, Rocky Balboa, squats with heals against the curve
Then go to the bench Incline merkins and Dips
Then back to AO
MARY: SWP. Stretching with Pusher trunk twisting hold for 15 seconds
Then Time :alarm_clock:
ANNOUNCEMENTS: Banjo-PM (Bluegrass Elementary) Every Wednesday 6-6:45 PM
COT: There are three essentials to leadership: Humility , Clarity and Courage. In addition, being positive will encourage people.
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