Keep Moving Forward!

QIC: The Count
Date: 01/23/2019
PAX: Fissure, Loan Shark, Magnum, Milkman, Ohms,Prosciutto

AO: Lions Den (Red Bank H.S.)

Conditions: 44 degrees, light showers, but a great day to workout!

The Disclaimer: I’m not a professional. You are here on your own initiative. Push yourself and modify as necessary to avoid injury.  If you get hurt let someone know, and we will get you back to your transportation or to ER if necessary.

COP

SSH, Plank Jacks, Mountain Climbers (15 Reps – IC).  Line up on Track in Indian Run formation.  Conduct Bataan Death March with last PAX performing 3 Burpees before AYG to rest of PAX, tap last man who drops out of formation to conduct 3 Burpees while first PAX continues to front to take up pace.  Once all PAX complete 1 set of Burpees group continues back to starting point for “The Thang”.   

The Thang

Doracides:  Partner Up at Starting Point – 25 yards away and spread about 10 yards apart are 3 cones.  First PAX will start with exercises provided by Q, while partner runs to 1st Cone does 1 Burpee, runs back to starting point and back to 2nd Cone performs 2 Burpee’s, runs back to starting point and back to 3rd Cone to perform 3 Burpee’s then back to starting point to trade off with partner.  Rinse and Repeat until all Reps are complete.  All hold Al Gore or Plank until all Pax complete reps.  Exercises are as follows: 100 Merkins, 200 LBC’s, 300 Squats, 400 SSH. Highly motivated PAX then mosey to bleachers and while 1 partner conducts Dips the other runs to top of bleachers and back down to trade with partner.  After 2 rounds move to incline pull up on rail while partner runs up and back on bleachers. 

Merry Go Mary’s 10 Reps IC (PAX Choice).

CIRCLE OF TRUST (COT):  Counterama, Namerama, Announcearama- Prayers and Praises for our families and those who could not be with us.  BALL OF MAN!  

Moleskin

We continued moving forward and my thought for the day came from Confucius:  It does not matter how slowly you go as long as you do not stop.  Oh and don’t forget your form! TheCount. 🙂