Stretching the Bands

Woke up this morning to a cool but dry morning and knew it was going to be a good workout on the Morehead City Waterfront.

Pulled up to the AO and it wasn’t long before the pax started to show. @Lassie pulled up with @Beauchat who has taken a little bit of a break (18 months).

After the count down and mission statement we were off for a short mosey around the block and then back to the cutting board.

I usually don’t like to go right into Side Straddle Hops after the mosey, but was struck with a case of Mad Cow and couldn’t remember the names of any other stretching so that’s what we started with.

Warm O Rama:
20 Side Straddle Hops
20 Sun Gods, Forward and Back
20 Cotton Pickers (nice and slow)
20 Imperial Walkers

Then another mosey around the block and back to cutting board to start with the bands.
20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

Slow Mosey

20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

Lt Dan from Redfish to Carolina Salt
5 Burpees OYO
Lt Dan from Carolina Salt back to Redfish

20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

20 Upright Rows
20 Arm Presses

20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

20 Step Ups
20 Urkins
20 Step Ups
10 Durkins

20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

Slow Mosey

20 Arm Curls, left and right
20 Overhead Presses, left and right
20 Copperhead Squats (nice and slow)

20 Low Slow Fluter and Hard Stop

Announcements were made, Prayer requests were made and @Creflo took us out in prayer like only he can.

Thanks @Pedro for allowing me to take this Q since you were DR, once again it was my honor to help these Pax begin what I hope to be a Great Day and Great Week!!