QIC: The Count
Date: 10/04/2018
PAX: Fissure, Mr. Clean, Geek Squad
AO: The Huey (Veterans Park)
Conditions: 72 deg. F
I am not a professional (Disclaimer)
WARM-UP:
- SSH x 20 IC
- Abe Vigoda (Windmill) x 10 IC
- SSH x 15 IC
- Little Arm Circles x 15 IC
- Reverse Arm Circles x 15 IC
- Moroccan Night Club x 15 IC
THE THANG:
Begin on 1/4 mile track at first light pole. After each exercise run to next light pole for next exercise.
- First Light Pole: Burpees x 5 OYO
- Run
- Second Light Pole: Lunges x 10 IC
- Run
- Third Light Pole: Imperial Walkers x 15 IC
- Run
- Fourth Light Pole: Merkins x 10 IC (20 Total)
- Run
- Fifth Light Pole (using low balance beam) : +2 (10 Decline Merkins and 10 Incline Merkins)
- Run
- Sixth Light Pole: Plank Jacks x 25 OYO
- Run
- Seventh Light Pole: Squats x 15 IC (30 Total)
- Run to First Light Pole
Rinse and Repeat 5 times
MARY Go Round:
Each PAX chooses their own Mary and leads group to x15 IC
- American Hammer
- Flutter Kicks
- Bicycles
- Hello Dolly
COT
Live life to the fullest. Make sure you have a good balance between work and family, for when we are on our death beds, no one says, “I wish I worked more”.
Make It A Grea Day!