Serendipity Saturday
July 3, 2018
A Little Bit of This and That
July 3, 2018


  • When: 07/02/2018
  • Q: Fullback
  • Pax: PanAm, Teatree, Marylou and Beam(respect)

In my investigation of what to do this past Saturday, I ran across the idea of 1776 seconds to celebrate July 4th.  With a 45 minute workout, this seemed perfect for our Monday night AO.


Dynamic warmup  back and forth in parking lot

  • Karaoke
  • High Knees
  • Butt Kickers
  • Skips

The Thang

1776 seconds is 29 min 36 secs. So that is how long our thang was. Each exercise was a count of 76 in combination with a partner ( Dora)  or done on our own to completion and then the partners switched exercises.

Mats on bottom of  inclined parking lot.  Weights available if desired

  • 76 Burpees  in combination with partner/ Run hill
  • 76 curtsy lunges  OYO  / lunge up hill until partner complete
  • 76 Hip Bridges OYO / shuttle run up hill touching ground at each parking lot line until partner complete
  • 76 Merkins in combination with partner / Run hill
  • 76 knee repeaters right  OYO/ lunge up hill
  • 76 knee repeater left  OYO / shuttle run
  • 76 mountain climbers in combination / run

29 minutes 36 seconds passed and then it was time for being sprayed by a spray bottle filled with cool water.. Thanks for the idea MaryLou! Then as promised some extended stretching.. started with right leg then left.

  •  downward facing dog
  • 3 legged downward facing dog
  • pigeon pose

Then a whole bunch of stretches that I have no clue what they are called. But stretched hamstrings, glutes , calves and obliques.  Done!

I know  most of us don’t enough of it ( I am first one to say I am guilty of this)  –   Stretching should be a regular part of our daily exercise routine.  Try adding it to your daily activity wherever you can.. In the shower.. traffic.. work.. etc..

Remember – Convergence with Southwest Wake Fia at Apex Jaycee Park off 55  in Apex on July 4th.  6:45am prerun –  7:30am  main event. See you there!

Thanks for spending 45 minutes of your Monday evening with me!

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