When: 2/10/20
Where: Chiles
QIC: Bambi
Pax: Bird Dog, Going Once, Willie, Pokemon, Hawkeye, Big Stanley, Mensa, Iron Horse, Florence, Wiseguy
Warmup: Stretch
The Thang: Q will call out an exercise. Pax will perform that exercise for 45 seconds at their own pace focusing on proper form and technique. There will be a 15 second recovery transition period between exercises. There will be a water break in between rounds. Modify exercises as needed. First rule of the thang…No Running. Second rule of the thang…NO RUNNING!
Round 1:
- SSH
- Merkins
- Squats
- Sit-ups
- Plank Jacks
- Lunges
- LCRC Crunches
- Up & Outs
- American Hammers
- Q forgot about burpees, so they were omitted the first round.
Rinse & Repeat
Round 2
- SSH
- Merkins
- Sit-ups
- Squats
- Plank Jacks
- Lunges
- LCRC Crunches
- Up & Outs
- American Hammers
- Burpees
Rinse, Repeat
Round 3: Modified for a cardio intense round. Modify down to original exercise as needed.
- Star jumps or X jumps
- Hand lift merkins
- Jump squats
- Sit-ups with feet spread, hand touching opposite foot
- Plank Skiers
- Iron Mikes (Jump lunge)
- LCRC Crunches
- 6, 9, 12 inches on Q
- Crunchy Frogs
- Manmakers
Rinse, Repeat
- SSH
- Wide grip, close grip and regular merkins
- Squats
- Sit-ups
- Plank Jacks
- Lunges
- LCRC Crunches
- Up & Outs
- American Hammers
- Burpees
Rinse
Topper: Q lied and broke his own rule
1 parking lot suicide sprint!
COT: Q wanted to take a break from running and do something for all fitness level. Q & Willie emphasized how proper form and technique are critical during exercise to reduce chances of injury. Prays for wives, significant others, family, friends, etc. that help out keeping the house and our lives in order while we are busy at work, away from home on travel, etc. Also, prays for positive encouragement of others that need a push to work on their mental and physical health and well being.
Prayer: Willie
Pledge
- Bambi