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 ?
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