After a great Beatdown on Monday, but with questionable rep counts by the PAX, QIC decided to have a full IN CADENCE BD today! (Never leaving circle and parking lot) No chance of cutting yourself short today, but modifying always welcome! NO SHAME in modification!
Warmups (10 of each IN CADENCE)
o LBACs (Forward, Backward)
o Michael Phelps
o Moroccan Nightclubs
o Wonder Bra
o Prisoner Squats
• Mosey Lap along with 15 of each exercise IN CADENCE!
o Australian Snow Angels (Similar to Hello Dolly including arms)
• 2 Mosey Laps
o BC up in circle / 15 Merkins, CB back / 15 Merkins
o Crab walk up / BBSUs, Crab walk back / BBSUs
o Inchworm up / Plank Jacks, Inchworm back / Plank Jacks
o Lunge up / Prisoner Squats, Backward Lunge / Prisoner Squats
• 3 Mosey Laps
o Hand Raising Flutterkicks
o Plank Dips (rotate your hips down to the ground on each side. 1 left, 2 regular, 3 right, regular for cadence count.)
• 4 Mosey Laps
o Hello Dollies
o Catalina Wine Mixers
o Dying Cockroach (4-count ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg. Form can vary wildly.)
o Monkey Humpers
• 5 Mosey Laps (Only got in 4 due to time)
• Head count, COT, Announcement & Prayer Requests
• NO SHAVE NOVEMBER!
• The Concept
o The goal of No-Shave November is to grow awareness by embracing our hair, which many cancer patients lose, and letting it grow wild and free.
• Get involved
o Participate by growing a beard, cultivating a mustache, letting those legs go natural, and skipping that waxing appointment.
• The Rules
o The rules of No-Shave November are simple: put down your razor for 30 days and donate your monthly hair-maintenance expenses to the cause. Strict dress-code at work? Don’t worry about it! We encourage participation of any kind; grooming and trimming are perfectly acceptable.
“DO YOUR PROSTATE EXAMS!
*AGE 40 FOR MEN AT EXTREME HIGH RISK. (MORE THAN ONE FIRST-DEGREE RELATIVE WHO HAD PROSTATE CANCER AT AN EARLY AGE.)
*AGE 45 FOR MEN AT HIGH RISK. (AFRICAN AMERICANS AND MEN WHO HAVE A FIRST-DEGREE RELATIVE (FATHER OR BROTHER) DIAGNOSED AT AN EARLY AGE.
*AGE 50 FOR MEN. (NO RISK, NEEDS TO BE DONE AT AGE 50 AND OLDER)
**IF YOUR PSA IS LESS THAN 2.5ng/Ml, YOU MAY ONLY NEED TO BE RESTESED EVERY 2 YEARS.
***IF YOUR PSA IS 2.5ng/Ml OR HIGHER, SCREENING SHOULD BE DONE YEARLY.
EARLY DETECTION IS KEY!