QIC: Apnea
PAX: DBA, Dillio, Hitchhiker, Passion Fruit, Petey, Waterboy
In order to avoid a repeat from last week where I overslept and missed the Q I signed up for, YHC slept in his car in the parking lot last night (just kidding). YHC made a slight adjustment to waking up in the morning and arrived 10 minutes early. Quick disclaimer then mosey around dog park and tennis courts back to the basketball court for the warmup of
SSH x 10 IC
Tappity Tap Taps X 10 IC
Frankensteins x 10 IC
Imperial Walkers X 10 IC
For the next four, PAX were instructed not to put their arms down
Baby Arm Circles Forward x 10 IC
Baby Arm Circles Reverse x 10 IC
Seal Claps X 10 IC
Overhead Claps X 10 IC
Over to the sidewalk for the Stack & Rack (& Unstack)
PAX split into pairs.
To start all PAX did 5 merkins, each pair then ran in the opposite direction until they met at the opposite side where they both did 5 merkins and 10 burpees, then continued running in the same direction and met up on the opposite side again. Each pair then 5 Merkins, 10 burpees, and 15 Squats. After each lap another exercise was stacked to the list until we got to 5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW), 25 Peter Parkers (HW), and Mucho Calfo (3 X 30 Calf Raises with Feet Front, feet pointed out, feet pointed inward). Then we had to unstack the rack by removing one set at time. Started off by running again and performed all the exercises except with the unstacking of the Mucho Calfo. Repeated the process until we got down to 5 Merkins. With 10 minutes and 10 Burpees left to complete, it was time for a circle burp with high knees. We ended up doing 15 rounds and accomplished our 100 burpees for the day (plus 5 additional). With 5 minutes left, each PAX called out an exercise and we all did 10 reps.
Dillio: 10 Leg Raises
Waterboy: 10 Mountain Climbers (HW)
Hitchhiker: 10 Hand Release Superman Merkins
DBA: 10 Big Boy Situps
Passion Fruit: 10 Crab Cakes (HW)
Petey: 10 LBCs
Apnea: 10 X-Cross Situps (HW)
With about 15 seconds left, YHC called for a quick savasana.
Great job by all PAX today and great job by DBA working through some back pain and still completing the beatdown.
Full List of Exercises:
STACK & RACK
5 Merkins
5 Merkins, 10 Burpees
5 Merkins, 10 Burpees, 15 Squats
5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW)
5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW), 25 Peter Parkers (HW)
5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW), 25 Peter Parkers (HW), Mucho Calfo
UNSTACK
5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW), 25 Peter Parkers (HW)
5 Merkins, 10 Burpees, 15 Squats, 20 American Hammers (HW)
5 Merkins, 10 Burpees, 15 Squats
5 Merkins, 10 Burpees
5 Merkins
COT
Prayers for all PAX that are DR on vacation/business and for those PAX and their families who are travelling for vacation/business this week.