Forth of July Convergence

Forth of July Convergence

QIC: Tritangle and D-Day

Date: July 4th 2022

PAX: Spicoli, Crash, Gobbler, Sub Floor, Ziggy stardust, Honeydew, Session/hornet, Squid, Bloodsport, Hop, Woebegone, Drip, Shlitz, FNG Pants, Blue Steel, FNG Mugatu, Drip, Palin, Negotiator, Mark (Dad says I have to complete a workout before I get a nickname)

Warm-o-Rama 

Cadence-ish

Arm swirly things

Side straddle hop/Jumping jacks

Imperial Walker/Storm Trooper

Then stretchy

Hip swirly thing

knee swirly things

Sidebends

Mosey to the baseball diamond and count off 1-4

FIELD of DREAMS

HOME 15 BURPEES then run to first to relieve those at first

First Base -SQUATS AMRAP until relieved then run to second to relieve those on second

Second Base- PUSH-UPS/MERKINS AMRAP until relieved then run to third to relieve those on third

Third Base- HILLBILLIES AMRAP until relieved then run home to burpees

2 laps

BOMBS

50 Ballerina Squats on your tiptoes

100 Overhead Claps

150 Merkins

200 Big Girl or Big Boy sit-ups or Biddy bitty crunch

250 SQUATS

MARY 1 Minute each

Ukraine Twist/American Hammer

Mutton Crunch 30 sec each side

Heel to heaven

Boat Canoe

Slow Freddy Mercury’s 5 sec hold each side

Superman

And Stretch

Announcements

Blood drive July 16th sponsor code “F3 Winston”

Also July 16th Four x Four presented by pawtism.org 9am at Hanes park, a fundraiser for helping get service dogs to help kids with autism.