- When: 05/15/2020
- QIC: Cousin IT
- Pax: Aquaman, Cousin IT, Popeye, Scotty Moe
Seems like forever ago since YHC has posted at #BlastOff and just about as long since he Q’d! Assigned the Co-workout Q to be Bono and sent him the plan below. He sent a text late yesterday that he would not be able to make it. Fortunately we had 4, so no need to split! Saw somebody coming around about the time to start, but he was OYO! We weren’t and it was time to…
Warm-up
10 Up Downs on Q’s Call
5 Small Arm Circles Forward IC
5 Small Arm Circles Backward IC
5 Big Arm Circles Forward IC
5 Big Arm Circles Backward IC
10 PunchJacks IC
10 Werkins IC
10 Imperial Walkers IC
The Thang
Run Quarter of Mile (return for the six)
30 Seconds of Proper Form AMRAP of Hallajeuhs, Merkins, WWI Sit-ups, Burpees, Copperhead Squats
Rinse and Repeat for 4 Sets
Bear Crawl/Reverse Burpee Complex at the Circle Near the Entrance
On PAX Birth Month – do the number of Reverse Burpees
On PAX Birth Day – if even do a Forward Bear Crawl, if odd do a Reverse Bear Crawl
Only got through 2 PAX (Popeye – 4/10 & Aquaman 12/13)!
BOM
Grout 2.0 with Gait Issue.
Bono’s MIL.
Hot Spot’s M with Retina Tear.
Candy’s Cane’s Family.
YHC closed us in prayer.
COT
Aquaman has the Q next week right here!
Keep the 10 Year Anniversary on your calendar, 1/15-17!
See more on the Announcements Page of the website.
Moleskin
Though we were small in number, the body was worked. Was glad to be done with counting the cadence after the warm-up. Hope to see more of you next week!!!