Warmorama – Mosey to the Green by Gazebo. Warm up stretches today. Big Boys, Weed Pickers, Ham string stretch, Ankle stretch, Hip Flexor stretch.  Mosey back to the Lawn in front of the stage.

The Thang:

Due to some DR. restrictions I delegated the exercises to each Pax specifically Core, Arms, Legs, and Cardio (CALC sequencing).  The Only thing was I got to tell them the cadence and the quantity.  So we went very slow with high rep count!

• Core – Big Boy sit-ups  (slow 4 count up for 30)
• Arms – Merkins (slow 8 count – 4 up and 4 down for 20)
• Legs – Squats (slow 4 count for 30)
• Cardio – two laps up and down the stairs.
• Core – Bicyles (Slow two count each side for 1 count total of 30)
• Arms – Dips (slow 4 count dips for 20)
• Legs – Step up knee raises (Slow 4 count right then left for 32)
• Cardio – two laps up and down the stairs.
• Core – Plank jacks (slow 4 count for 30)
• Arms – Bear Crawl across the green in cadence slowly.
• Legs – Lunges back across the green (slow 4 count pulsing in cadence)
• Cardio – 2 laps up and down the stairs.
• Core – Low Plank J-Lo’s  (slow 2 count each side for 30)
• Arms – Mike Tysons ( slow 4 count until time ran out)

Announcements – Changes are coming to the Clinic

1. Stretching will be done after workouts as part of the cafeteria time.
2. Fridays will become Weighted workouts – They are asking that Fridays involve coupons (weight) in the workout beginning November 8th.

COT Prayer Requests – Faulty Towers Wife, Friend of Chick Magnet (Paul’s Wife – Cancer diagnosis), Steeplechase’s up coming race.

Thanks for working with me in slow motion. Had to keep my heart rate down and still get a good workout in. I hope it worked for you as well as it did for me.