QIC- banana
Warmup
Side straddle hops x20
Through the tunnelx15
Little arm circles x15
Forward claps x15
Low and slow squats 30 oyo
Workout:
Flat hand away from body block hold, palms facing the sky mosey over to bleachers and picnic tables.
100 step ups alternating legs
100 dips
In sets of 20……OYO
Overhead carry block mosey back to parking lot
11 different exercises setup- 1 being the timer to rotate- the timer was : using lifting sling straddled over each shoulder, pull 5ton capacity chain hoist across parking lot and back. At each complete circuit a rotation between:
1. Battle chains
2.chain hoist dead lift
3. Steel shaft curls
4.merkins
5.lbc’s
6.kingmakers with block
7. Plank
8. Block curls
9. BBS’s
10. Can’t remember
After everyone hit every section we partnered up on the group broga mat.
Partner 1 laid on mat and held partner 2 ‘s ankles while partner 2 threw partner 1’s legs: leg throws x12 reps
After 12 reps partner 2 ran to other end of parking lot while partner 1 did merkins.
This circuit was done twice
Mosey back to circle up by vehicles
Announcements: ramp build opportunity again this weekend- Friday and Saturday
IPC workouts to continue through the week
Praying for Tender Spice and his paperwork to be finalized
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