Somehow I was lucky enough to get all 4 Canoes to show up for my Tuesday Q, Sister Act, Slaw, Ball Joint and Wichita 😂
Warmup
Arm circles forward
Arm Circles backwards “Curves Workout” according to SA
Gravel pickers
20 SSH in cadence
20 merkins
15 SSH in cadence
15 merkins
10 SSH in cadence
10 merkins
5 SSH
5 Merkins
Mosey to picnic shelter
20 squats
20 lunges
20 step ups
40 calf raises
X2
Bearmuda Triangle
Three cones forming a circle 20 yards apart (roughly lol) One burpee at first cone, bear crawl to second cone and do two burpees, bear crawl to 3rd cone and do 3, made two laps ending in 7 burpees
Bruce Lee
- American hammers
- Leg raises
- LBC’s
- Penguins
- Crunchy frogs
- 100’s
20 reps each, 3 sets
Bruce Lee did 7 sets escalating the reps to 90 by the end.
Too much time left so we made another lap in the Bearmuda triangle
Dirty 11’s CDD’s on one side, burpee in the middle each way and big boys on the other side
Pledge of Allegiance
Sarlacc took us out in prayer.
Prayer Requests
Roundup and The Parker family
Wichita’s mom
Gumby
Def leopard
Goudelocks