Warm-o-rama:

Mosey up over the Theater and back to the main Lawn to pick up Squirtle and keep and eye on Exile working his 0.0 at the flag.

• 6 count burpees, SSH, Weedpickers, Sun Gods

The Thang:

Mosey to the lawn by the flag for some arm and core work:

• Merkins slow and low 4 count – 20
• Freddie Mercury slow 4 count – 20
• Diamond Merkins slow and low 4 count – 20
• Flutter Kicks slow and low 4 count – 20
• Wide arm Merkins slow and low 4 count – 20
• Big Boy Sit-ups slowly up and down – 20
• Carolina Dry Docks slow and low 4 count – 20
• LBC’s Legs down 4 count – 10 then LBC’s legs up 4 count – 10

Mosey to the terraces

• Dips slowly up and down – 20
• Left leg step-up knee lift – 20
• Dips slowly up and down – 20
• Right leg step-up knee lift – 20
• Dips Super Slowly with holds – 10

Mosey back to the main lawn for some leg work

• Pulsing lunges across the lawn – 20
• Left Side lunges slowly back – 20
• Pulsing Lunges across the lawn – 20
• Right Side lunges slowly back – 20

Lined up for wind sprints across the lawn (at least push pace) and then a mosey back.

• Heart rate up and then bring it back down. Repeated 6 times.

Last travel to the flag was the Bear Crawl inch worm. (Hold a plank until it’s your turn to crawl to the front of the line.)

Finished with a minute and a half of leg lifts (6 inches feet together, then wide, then 45 degrees up ending with a 30 second 6 inch hold).

Prayers lifted:

• Sharapova
• Panhandle’s Sister
• High Dive
• Surf & Turf’s Brother
• All families recovering from Covid

Final Thoughts:

Consistency – The Clinic is a special AO that has consistently had great leadership, great participation, and a good mix of old and new faces. Love coming to this location as it never disappoints. Thanks for representing F3 Cherokee with such a great culture.