Bday FQ

Preamble:

Warm-O-Rama:

Warm up: IC (7x exercises 14x reps each)

hillbillies

weedpickers

peter parkers

mtn climbers

parker peters

plank jacks

STH’s

Mosey to upper parking lot

The Thang:

BDAY Q – 45x reps of each exercise, OYO, a lap and air chair for the 6!

LBC’s

Squats

Bigboys

Kung Flu’s

Freddy Mercuries

BW lunges

Freddy Mercuries

Kung Flu’s

Bigboys

Squats

LBC’s

mosey to pavilion

45x reps each and air chair for the 6!

Dips

Step ups

Decline merkins

Step ups

dips

Mosey to flag and Mary for time

COT:

Papa Mike, Shirley, Al (Sparky FIL), smart decisions and awareness