14 posted at Bushwood on a glorious November morning.

WARM-O-RAMA

  • Cotton Pickers x 10 (IC)
  • Windmills x 10 (IC)
  • Down Dog Calf Stretch (OYO)
  • SSH x 26 (IC)
  • Blue Hawaiian Lap

THANG

RING OF FIRE – 10 stations with an exercise at each station.  Get as many reps in for  50 seconds and then rotate to the next station.

  • Burpees
  • Shoulder Taps
  • Jump Squats
  • Merkins
  • Stationary Skaters
  • Carolina Dry Docks
  • Lunges
  • Mountain Climbers
  • One Leg Plank (Needed to be demonstrated)
  • Iron Mike’s

Mosey around to the covered area of the club for

  • Australian shoulder taps x 10 (IC)
  • Australian Jacks x 10 (IC)

Mosey back to the stations for another round of ring of fire for 50 seconds at each station.

Mosey back to covered area for

  • Australian Dry Docks (handstand push-ups) x 8
  • London Bridge.  (plank position with your head near the wall.  Start with one hand on the wall then both hands on the wall, so you’re balanced then one hand down and the other hand down.)  x 10 (IC)

Mosey back to the circle for ..

MARY

  • Captain Thor’s x 20 (IC)
  • Travolta’s x 20 each are (IC)
  • 007

No announcements and we closed in prayer.

See you Thursday!

Winthorpe

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