AO: Barnett  

Workout: Boot Camp

Title: Are You Joking?  

5:30a  NJ   LEO  

• NOT PROFESSIONAL
• Listen to Body & Modify

Warm-ups:

1. Side-to-Side
2. Pushups w/ Kickouts Lt/Rt
3. Table w/ Kickouts Lt/Rt
4. Sumo Squats
5. Bridge Raises w/ Leg Ext (IC)
6. Crab Cakes
7. Speed Skaters (Not IC)

Moseyed to Ball field Light Pole to Lt Pole (6)

8. SKIP w/ High Knees:

Forward / Backward

9. Straddles: Left / Right
10. Karaoke: Left / Right

11. Burpee w/ Superman Rolls
12. Shoulders Lt then Rt 4x

Forward, then Backward

          (Sides & Front)

Jog to Picnic Shelter

• Derkin Picnic Table Planks

Each PAX Told a JOKE before break. If they had not, they would have to Count to 20 (1-Mississippi).

• Triceps Dips (IC)

• Derkin PT Planks

     -Ea. PAX count to 20.

-Then by Even no.

-Then by ODD no.

• Picnic Table Pullups

(REPEATED 2x)

Jog to Middle of Softball Field for “GROUND Work” (Grounds for Defense)

1. Break Fall BACKWARDS
2. Defensive Kicks from the Ground -Hands Up Protecting Head
3. Shrimp Back
4. Stand and Base Lt & Rt

(Similar to Turkish Getup)

Put All 4 Together

1. Break Fall Back
2. Defensive Kicks
3. Shrimp Back
4. Stand & Base Lt & Rt

Ready to Defend Self

Jog to Building

• Balls to Wall

-Ea PAX took turns telling a JOKE before running around building. If they had not, they would have to Count to 20 (1-Mississippi).

Back to the Flag where we planked and each PAX counted to 20. YQ encourage the PAX to count in “ROMAN NUMERALS.” All counted to 20 except YQ who made it to XIII.

Stretch:      Shoulders

6:15a    COT

• Count & Name-Aroma
• Prayer Request & Praises
• Announcements