When – 04/08/2019

QIC – Spirit Fingers

Weather – Cool and 63 degrees

The Pax: CDC, Booger, Broadway, Dunkin, Spirit Fingers(QIC)

The Thang, Disclaimer, Warm up

Imperial Walkers IC x 10

Through the Tunnel IC x 20

Little Arm Circles IC x 10

OH Arm Circles IC x 10

Forward Arm Circles IC x 10

Squats IC x 10

 

Mosey to Flower Box

30 Second Tabata, 20 Exercises, 5 seconds between each

SSH

Merkins

Squats

Mt climbers

Decline Plank

Right lunge 

OH Claps

Left lunge

Dips

Jump squats

Imperial walkers

Burpees

Lbc

Plank jacks

Flutter kicks

Carolina Dry Docks

American hammers

Incline Shoulder taps

High Knees

Air chair

 

Run to the end of the street for 20 Bounce squats IC, Run back for round 2

After round 2, four corners escalating merkins 5,10,15,20. 1st five are hand release.

Mosey back to launch pad.

COT

BOM: Spirit Fingers

Moleskin: Great work by the pax today. Dunkin suggestion of adding 2 seconds to the tabata timer in between the exercises was well received. That’s management experience for you. Looking forward to modifying this one to use again.

Prayers for Booger’s parents (dad fell) and sister for giving them care. Prayers for Broadway and his family as they are almost done with the traveling for jobs and being divided as a family.

Look out for the Fox in Hartsville if anyone wants to compete this year.