3 Minutes of Fun

Posted on Posted in Backblasts
  • When: 10/07/2019
  • QIC: Deuce
  • The PAX: McDreamy R, MLK, Full Monty R, Outhouse, Aquaman, Tazz

6 PAX joined the QIC on a muggy, wet Monday morning, thankfully no rain during the beatdown.

What kind of energy do you give off? Does it bring other people up or down? Or something in between ?

Warmup

SSH – IC 10, The reacher -IC 10, Downward Dog stretch OYO, Merkins -IC 10, LBACF -IC 10, LBACB-IC 10, MP-IC 10

Parking Lot Mosey , stop at yield sign.

Soundtrack- Sturgill Simpson “Sound and Fury”

The Thang – 10 exercise groups each 3 minutes long, alternate exercises. ~30s rest in between.

1. 10 walking lunges/5 Burpees ( mosey to first lot)

2. 10 plank/Sphinx Pushups, 20 spin squats

3. Bear Crawl Indian Run around parking lot Island 1 ( mosey to bleachers)

4. 20 dips, 10 dirkins

5. 20 seal Jacks, 20 squat jacks, 20 plank jacks

6. 20 iron Cross, alternate w partner

7.20 jump squats, 10 side balance Pushups

8.20 merkins, 40 flutter kicks (mosey back to Island 1 )

9.10 V ups, inch work to Island 2

10. Island Suicides  each Island 1,2,3.

Mosey to flag

COT- prayers for health and parenting, social – Top Golf on Thursday

Message- Be aware of your own energy. You will get back what you put out.

Prayers. Thanks for coming out -Deuce

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