Excalibur 8/17/23
Q: Bill Nye
PAX: Petrey, Flush, Iverson , Lucky, Sgt Hulka, Swoosh
Warm-Up:
Side straddle hop
Good Morning
Willy Mayes Hayes
Imperial Walker
Hillbilly
Runner’s Stretch
The Thang:
2 sets of 5 cones 10 paces apart
Do 10 reps where the rock stops, then throw again until you get to the next cone.
Goblet squats
Diamond Merkins
Curls
Shoulder Press
Tricep Extension
Rinse Repeat – It was so nice let’s do it twice
KettleBell
Derkins
Bent Over Row
Peter Parker’s
Upright row
Return the rocks
4 Corners
10 Burpees
20 Merkins – karaoke (switch half way)
30 Plank Jacks – Bernie Sanders
40 Bonnie Blair (single ct)
Mosey back the long way ‘round stopping for the 6 and working in some Mary
Mary
WW2s
American Hammers
Dying Cockroaches
PAX led-Heel Touches, LBCs, Calf-Ankle-Toes
CBLs
ABC’s – Spell out the ABCs (capital and cursive) with legs extended on your back.
COT:
Announcements: Deacon practice and EH to sign up. Lunch tomorrow at Sassools.
Prayers: Swoosh’s church and town of Cary, Iverson’s mom’s surgery, Petrey’s dad’s final days