QIC:
Grouper
PAX:
Apnea
Chowdah
Miley
Hitchhiker
Hooker
Splinter
Waterboy
Grouper
5 Core principles, quick disclaimer a d straight to work on this chilly and wet Monday mornings. Most PAX still fighting the Thanksgiving hangover (from all of the eating), but anxious to put in work and burn some calories!
Mosey around field, stopping at circle for warmup:
SSH IC x 15
Frankenstein IC x15
Baby Arm Circles IC x 15 (+ reverse)
Merkin IC x 10
Mountain Climber IC x 15
Shoulder Tap IC x 15
Mosey around soccer fields and back to start point
Sets of block work, completing one block exercise at starting point and one Bruce Lee Exercise (modified to 50 reps) at each median (6 total stops suicide style).
50 Block Curls
Mosey
50 Leg Raises
Mosey
50 Presses
Mosey
50 Flutters (hard way)
Mosey
50 squats
Mosey
50 American Hammers
Mosey
50 Block Swings
Mosey
50 dying cockroaches (hard way)
Mosey
50 Alternating block merkins (easy way)
Mosey
50 Freddie Mercury’s
Mosey
50 Thrusters
Mosey
50 LBCs
Mosey
80 seconds of balls to the wall (10 sec per PAX)
80 seconds of wall sits (10 sec per PAX)
1 minute of circle burps
COT
Prayers for all PAX still traveling
Continued prayers for @Vanellope and @Apnea
Prayers for all PAX who couldn’t make it out and for those that may have something on their mind they are unwilling or unable to share
Christmas Party coming up (2nd F) on Sat, Dec 11th!!! Check Slack for details!