Rinse and repeat! Will the real V muscle please stand up!

Will The Real V Muscle please stand up?

When: May 11th of the year 2020

QIC: Nurse Jackie; aka: NJ; aka: the V-muscle you didn’t see coming!

PAX: Pinto, Belding (Respect), Les Ward (Respect), Kimchi, Banjo, Nurse Jackie (QIC)

Disclaimer: Not a professional, so be careful… but follow me if you want to have a V muscle!

Warm up:
35 SSH (jumping jacks) IC

30 Imperial Walkers IC

25 Through the tunnel IC

20 Little arm circles forward IC

20 Little arm circles backwards IC

15 Squats OYO

10 Merkins IC

The Thang!:

35 minutes AMRAP:

Start on the same spot as during the warm up. Each PAX would run front their spot in circle outwards for 5 seconds and do the one of the workout below. Then the PAX would run back into the circle, do 1 burpee, and then run back out to do the next exercise.

  • Freddy Mercuries (Bicycles) X 35 each leg 
  • LBCs (Baby crunches) X 35
  • American Hammers X 35 each side
  • Flutter Kicks X 35 each leg
  • Plank crunches (knee to elbows) X 35 each leg
  • Heel touches (Lay on your back and touch each heel moving side to side) X 35 each side
  • Low plank X 35 Mississippis

Countorama, Nameorama

Announcements: 6K for Water run will be held after the Q at Rumble on Saturday, May the 16th.

Prayers: pray for Banjo and the speedy processing of his, and his family’s, visa for PNG and their mission. Pray for Pinto’s aunt and good news after suffering a heart attack.

Pledge to the American flag

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