AO: The Swanson
Q: Disco ,
PAX: Offside, Bunsen, Disco, Ricola, Petrol
FNGs: None
COUNT: 5
WARMUP:
15 Sun gods
15 God suns
15 Overhead claps
15 String rippers
15 High knees
15 Butt kicks

THE THANG:
3 Rounds of:
Each exercise runs for 40 seconds, followed by 20 seconds of rest. Move immediately to the next exercise. [https://www.youtube.com/watch?v=ioZYglRIVzA]
1. Bench Step-Ups: 40s (10s on each leg alternating, or 20s per leg)
2. Merkins: 40s (hands on seat, back flat)
3. Apollo Ohnos: 40s (lateral jumps side-to-side)
4. Jump Squats: 40s (focus on depth and exploding up)
5. Bench Tricep Dips: 40s (fingers forward, elbows straight back)
6. Alternating Reverse Lunges: 40s (step back, knee at 90°)
7. Mountain Climbers: 40s (drive knees to chest)
8. Plank: 40s (hold core tight) [https://www.wyndham.vic.gov.au/sites/default/files/2020-12/Activity%20Cards_adult%20%233%20exercising%20outdoors_0.pdf, https://www.youtube.com/watch?v=o8RNj9-HYYk, https://prismfitnessgroup.com/45-minute-outdoor-bootcamp-workouts-for-total-body-burn/, https://www.youtube.com/watch?v=Hd2wNQVyTrI&t=40, https://business.virtuagym.com/blog/workout-plans-for-busy-schedule/]
– Rest: 2 minutes

Phoebe Runs over 2 basketball courts
10 burpees at the turnaround point

MARY:
15 Squats
15 Freddie Mercuries
15 flutter kicks
10 slow count leg lifts
15 American Hammers

ANNOUNCEMENTS:
Book Club Read: CS Lewis,”Till we have faces” book club in late august
This weekend 14er hike.
Aug 1: Service day for Fort Collins rescue mission – see Petrol .
Summer Yeti – get your burpees
1776 July Ruck Challenge!

COT:
“Be more concerned with your character than your reputation, because character is what you really are, while your reputation is merely what others think you are.” – John Wooden
Praise to those that are traveling
Pray to those that are suffering or have injuries

Great coffee provided by Petrol!