AO: Harrisburg
Q: Gold Rush ,
PAX: Gold Rush, Bearclaw, Constitution, Misfire, MadDog, Carpe Diem, Ace
FNGs: None
COUNT: 7
WARMUP:
– High Knees x 10
– Wide High Knees x 10
– Windmill x 10
– Penny Pickers x10
– Apollo Onos x10

STRETCHES:
– Reach down and do some head rolls
– Wide stance bend down and reach to one side, Move into a runners pose. Raise front toe, straighten front leg. Try to reach the floor if you can. Repeat on other leg.
– Quad stretch

THE THANG:
Hit the track. Combination military march, lunges, frog jumps, and mosey on over to benches and do 2 sets of 20 reps of the following. Run to the top of the stairs and back after each set.
– Balance lunges – one foot up on the chair x 20 total (10 each leg)
– Calf Raise squats
– Alternating side lunge – 20 total (10 each leg)
– Dead lift squats x 20 total – Touch floor with one leg up.

Wall squats for 30 sec x 2.

Ladders
Bottom – 10 – Bobby Hurley
Top – 1 – Monkey Humpers

Back to benches and do 2 sets of 20 reps of the following: Run up the stairs and back between sets
– Leg push ups to high knee 20 total – (10 each leg)
– Super skaters – 20 total – 10 each leg
– Toe roll lunges x 20 total – rolling the back leg while in a lunge (10 each leg)
– Squat walks – 5 forward and back

Head back to parking lot via the track the same way over (Frog jumps, lunges, etc)

At the parking log do Chair salutations – 30 sec hold, two times.

ANNOUNCEMENTS:
– July 3 – 250 years celebration block party; 4-7pm 2500 Rocky River Road.
– Next Sat. beat down is in Harris Depot Park to avoid any conflict with July 4 celebration

COT:
– Prayers to those healing; Mary ( Carpe’s wife) and Christy (Bear Claw’s wife)
– Sarah, Taylor and Helen fighting cancer
– Erics fighting addiction
– Conrad family as they take care of Brian