QIC: Steam Engine
Date: 05/16/2020
PAX: Iron Butt, Moneyball, Fly-by, Rocketman, Goose, Doodles, Candu, Skitch, Fissure
AO: Landfill
Conditions: Nice warm day felt like 66 degrees.
Disclaimer: Welcome, here on your own free will. I am not a professional. Modify exercises if you have to but push yourselves. Obey CDC guidelines by obeying 6′ rule and don’t sneeze or cough on anybody.
COP:
1 Burpee OYO
Imperial Walkers IC 10x
2 Burpees OYO
Alternating Toe Taps IC 10x
3 Burpees OYO
Windmill IC 10x
4 Burpees OYO
Cherry Pickers IC 10x
5 Burpees OYO
High Knees IC 10x
6 Burpees OYO
Butt Kickers IC 10x
7 Burpees OYO
Wide High Knees IC 10x
8 Burpees OYO
Squat IC 10x
9 Burpees OYO
SSH IC 10x
10 Burpees OYO
10 count
Mosey to small pavilion
10 count
1o Burpees OYO
Little Baby Arm Circles IC 10x
Reverse Little Baby Arm Circles IC 10x
Moroccan Night Club IC 10x
Chinook IC 10x
Reverse Chinook IC 10x
Over Head Clap IC 10x
Seal Clap IC 10x
Big Baby Arm Circles IC 10x
Reverse Big Baby Arm Circles IC 10x
Mosey to be parallel to playground
5 Burpees OYO forward lunge
Squats IC 10x reverse lunge
10 Burpees OYO forward lunge
Squats IC 20x reverse lunge
15 Burpees OYO forward lunge
Squats IC 30x reverse lunge
10 count
10 count
Mosey to soccer fields and pick up Dwayne along the was
10 Burpees OYO
10 Count
Curls IC 10x
Shoulder Press IC 10x
Bent Over Row IC 10x
Bench Press IC 10x
Rinse and Repeat Curls, Shoulder Press, Bent Over Row, and Bench Press 3x
Mosey to pavilion for Mary and returning your Dwayne along the way.
10 Burpees OYO
LBC IC 10x
9 Burpees OYO
RBC IC 10x
8 Burpees OYO
Flutter Kicks IC 10x
7 Burpees OYO
Hello Dolly IC 10x
6 Burpees OYO
Rosalita IC 10x
5 Burpees OYO
Ankle Taps IC 10x
4 Burpees OYO
Big Boy Sit Ups 5 OYO
3 Burpees OYO
High Plank (Hold)
2 Burpees OYO
Low Plank (Hold)
1 Burpees OYO
Had a couple of seconds left and wanted the PAX do get their money’s worth
Wall Sits IC 10x
Time
COT
Count-o-rama
Name-o-rama
WOD: Life is like a relay race. Everyday at 12:01 AM you are handing off the baton to start a new day and are you handing it off to set of for success or will you need to work twice as hard to reach your goal. Everyday you should be working to better yourself that could be physically getting better by working out or reading your bible or reading a leadership book. All these things are setting future you to be successful. If we decide to slack off or procrastinate task for future you to worry you are already setting him up for failure bc now future you has pick up the slack. Each night when you go to sleep ask yourself if you are setting future self to succeed when you had off the baton.