Show me the Benjamins
Workout Date:
10/09/2017QIC:
SunshinePAX:
Kitten, Peterbuilt, High Interest, Crankbait, Buffet, Quaker, LamontThe Thang:
Conditions: Warm and Muggy. So Im sitting around Sun night and my calendar alert goes off reminding me that I have a Q commitment at bombsquad Monday morn. I quickly throw together a new workout wienkie featuring some good cardio as the MB Mini which several of us have been training for is quickly approaching. I always like a good turnout and want to keep the PAX accountable so i sent out a mass text to about 13 PAX for HC. Only 3 HC returned, but 4 on the list showed (50% of the PAX for those doing the math).
One Minute Warning
Capri Lap
COP
SSH x 20 IC
Imperial Walkers x 20 IC
Windmills x 20 IC
TTT x 20 IC
Lil’ baby Arm Circles x 15 IC
Reverse x 15 IC
Over Head Clap x 15 IC
4 Corners of AO Property
Set 1 –PAX mosey to first corner of AO, perform the designated exercise, mosey to second corner of AO and perform next exercise, mosey to third corner etc… PAX completing round 1 are to plank (or pick up 6) while all other PAX complete the round. Round 2 exactly as the first with lower set of reps.
Round 1: 40 Merkins, 40 lunges, 40 Burpees, 40 Flutter Kicks.
Round 2: 30 reps of each
Round 3: 20 reps,
Round 4: 10 reps
Plank or pick up six at wand of each round.
Time ran out after 1 min plank following round 4.
I had high hopes to get in a second Set also containing upper body, lower body, abs, and full body exercises. The longer distance cardio posed to be a challenge for all (not to mention, burpees suck). Next time I will just repeat but with the other exercises that were on the plan (something to look forward to).
Announcements: Typical: New AO The Village, Oct 28 Halloween Workout at Warthog (costume mandatory), Q sheet for Bombsquad needs filling
Prayer Requests: Friend’s Father in hospital as per Buffet. Kitten was happy to pray in BOM.
Always a pleasure to lead!!!
