Mater Birthday Q

Preamble:

Intro given.  With the new year comes new exercises…at least ones that I have never heard of before.  And with my birthday being today, The Thang included tabadas done at 46 seconds each.

Warm-O-Rama:

Capri lap – mosey around parking lot so any late arrivals can join

8 Albatross Wings – Forward arm circles, backward arm circles, seal clap, overhead claps

8 Cheerleader – SSH w/ a squat, hands below knee

8 Ave Vigoda – slow windmill

8 Hairy Rockettes – alternating toe touches

Flying Nun to the pavilion – lunge walk w/ baby arm circles

The Thang:

ALARM exercises done – Arm, Leg, Ab, R exercise, M exercise

ALARM1 – Shoulder Press, Lunge, LBC, Run, Merkin

ALARM2 – Shoulder Tap, Squat Jump, Peter Parker, Russian Dips, Makhtar Ndiayes

ALARM3 – Burpees, Squats, Big Boys, Rockette Hillbillies, Mountain Climbers

Each ALARM done as a tabada, 46 seconds of exercise, 14 seconds of rest, consecutively, rinse and repeat.

Mosey back to the flag

Alphabet – on your 6, feet 6in up, and spell out the alphabet w/ feet (capital letters) gas pumper position

Little Boy Flutter Crunches – similar to LBCs but w/ flutter kick

Luge – flat on your back, raise upper body and feet, bring knees and feet together

COT:

Prayers for Zohan’s son as he travels to Washington by himself for his debate, prayers for Feather’s father and brother as they go through medical issues, prayers for Plumb Bob and his friends as they deal with their addictions but big praise for Plumb Bob for his 1 year anniversary of not drinking.

Naked-Man Moleskin:

Thanks for joining me on my birthday this morning and allowing me to Q today!  I’m very thankful to have met you guys and everyone through F3.