Forth of July Convergence

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.