Rise & Shine

QIC: Co-Q (Fissure & Ohms)
Date: 01/02/2019
PAX: Ducktales, Fissure, Geek Squad, Loan Shark, Ohms, Picasso, Sunburn, The Count (Respect), Whittler
AO: Lions Den

Conditions

Mid 40’s and dry

The Disclaimer

Given quickly before the slaughter


COP

Fissure was blessed to be able to administer the warm-up Q portion of this workout.  The Pax were blessed to receive the Slaughter Starter.

10 burpees
9 squats
8 burpees
7 squats
6 burpees
5 squats
4 burpees
3 squats
2 burpees
1 squat
10 burpees

SSH x 15 IC
Windmills x 10 IC
Imperial Walkers x 15 IC
SSH x 15 IC
Butt kickers x 15 IC
High knees x 15 IC
Willy Mays Hays x 10 IC
3rd grade exercises x 10 IC
SSH x 20 IC

Baton passed to Ohms for the fun part

The Thang

Now that we were all nice and warm…it was time to get started.

ALARM 1
Bicep Curls (Arms) x 25 IC
Squats (Legs) x 25 IC
LBCs (Abs) x 25 IC
Run 100m, Merkins x 12 IC (Rinse and Repeat x 4)

ALARM 2
Overhead Press (Arms) x 25 IC
Calf Raises (Legs) x 25 IC
Flutter Kicks (Abs) x 25 IC
Run 100m, Mountain Climbers x 12 IC (Rinse and Repeat x 4)

ALARM 3
Tricep Extention (Arms) x 12 IC
Coupon Swings (Arms) x 13 OYO
Al Gore (Legs) x 25 IC
Freddie Mercury (Abs) x 25 IC
Run 100m, Makhtar Ndiaye x 12 IC (Rinse and Repeat x 4)


Moleskin

A couple vocal pax weren’t too jazzed about the slaughter starter.  Chatter (whining) about it not being warmup-y. Mumble Chatter was weak this morning…something about everyone being too out of breath. Seems to be much quieter in the Gloom when Prosciutto is not present.  Loan Shark came right back after his first post at Landfill on New Years Day.  This time, though, he managed to bring one good shoe and his mother-in-laws shoe.  So he worked out in his house shoes.


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