“When You Least Expect It!”

7 Pax joined QIC on a warm (Okay, Hot) Thursday morning. I highly doubt any of the Pax “expected” the BD QIC had planned. But as the Slack warning stated, “when you least expect it!” The theme could have been RESPECTERS! (Huge Respect turnout today)

Warmups (In Cadence)
o Mosey Lap
o Michael Phelps (10)
o Imperial Stormkickers (10) (Starts with arms behind the head. Bring the knee up and then extend for a front kick and back down. Then the other leg for a predetermined rep count.)
o Rosalita Wips (20) (Legs together at 90°. Cadence count. Out for 1, together for 2, legs down to 6 inches for 3, back to 90° for count) SLOW
o T Merkins (20)
o Copperhead Squats (20) (Regular squat but lowering body slowly on first 3 counts, then lifting up on 4 count.)
o Reverse Crunches (20) (Head & back stay on ground. Bring knees to chest)
o SSH Burpees (5 SSHs, 2 Burpees, In Cadence) Set of 5
• Block Party, 5 Exercises
o Bent Over Row (10)
o Merkins on block (10)
o BBSU’s, with feet squeezing block (10)
o Block Press, while laying on back (10)
o Block Squats (10)
 SSH Burpees, 5SSH’s / 2 Burpees (1 set)
 Mosey Lap
o Repeat, adding 1 rep each time until times up
• Mosey back to flag.
• Head count, COT, Announcement & Prayer Requests
• “Life changes when you least expect it to. The future is uncertain. So, seize this day, seize this moment, and make the most of it.” Jim Valvano