Welcome White Claw and Duck Hunt
Yoga EC: Dawgpound, Buford, Emeril, Skidmark
EC: Pablo, Blue Hen, Moby, Flanagan, Lucky Charms, Dahmer, UTI, White Claw
FNGs: White Claw and Duck Hunt
Warm Up:
Bounce
High Hinge. Left leg back
High Hinge. Right leg back
Trace your foot
Back Stroke
Arms out rotate shoulder
Teaching:
Tier 1:
Swing bell against chest
Reverse Warrior Lunge
Pushup on bell on knees
Tier 2:
Swing two handed
Rotational Warrior Lunge
Pushup on Bell
Tier 3:
Single Arm Swing
Rotational Warrior Lunge with Press
Plyo Pushup on Bell
The Workout:
20 Rounds of one minute of the tier you select above. Start at 4 reps each exercise. If you have something you have to do on each arm it will be 2 and 2. If you finish the exercise under 30 seconds. Increase the number of reps. We will go from 4 to 6. If you cannot finish by 40 seconds decrease the number of reps from 6 to 4. You must stay in good form. Form cannot suffer. Increasing/decreasing the reps is down by 2.
Mary:
Reach Through Draw the Bow
Childs Pose
Downward Dog Leg lift Open Hip
Pigeon Pose Look both Ways
Runners Pose With rotation of hip
Announcements:
Meg’s smile volunteers Saturday
Sasquatch coming up
Special BRR run next Saturday
T-Claps (Recognition):
Flanagan and Moby got their fritter
Prayer:
Crablegs
John Deere
Emeril’s Dad
UTI’s family friend
Dusty’s brother