QIC: Flemish
Date: 10/23/2018
PAX: Candu, Care Bear, Fabio, Flemish, Gamecock, Goose, High Tops, Laces Out, FNG-Nelson, Ohms, Peanuts, Ringwald, Prosciutto, Speed Bump, Threeskin, Whittler
AO: Hill City
Conditions: Cool, a nice 48 degrees.
The Disclaimer:
- This is a free, volunteer, peer-led workout. I am not a professional. I also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, most important thing is that you don’t get hurt.
COP
SSH x 20
Cherry pickers x 15
Moroccan Night Club x 15
Wall sit x 10
Little baby arm circles – forward (holding wall sit) x 15
Little baby arm circles – backward (holding wall sit) x 15
SSH x 20
Plank x 20
Alternating Shoulder Taps x 15
Mountain climbers x 15
Windmills x 15
Squat x 20
SSH x 20
The Thang
F3 BASEBALL
Home Plate — Dips x 20 dips
First Base – Big Boy Sit-ups X 20
Second Base – Half Burpees X 20
Third Base – Merkins X 20
20 reps at each station and then rotate. Once the PAX had made it at least two-three rounds, we reconvened at the stage.
The first team to round the bases and make it back to their spot yells grand slam and the others teams then have to do 10 burpees.
MARY-GO-ROUND to finish it out.
COT
It can be easy to get stagnant or stuck in your failure. It’s important for us to reframe what failure’s purpose is in our lives and how we use it to motivate us toward momentum. If we see all failure as an opportunity, it will not be a step back, but forward. When failure happens, expect it, and make sure that you are failing forward and using it to push you to be better.
Moleskin
Glad to meet our new FNG, Nelson. The weather doesn’t feel so cold if you keep moving.
News
Convergence / Anniversary on November 17th in Cleveland. Invite everyone and mark it on your calendar.
Upcoming Qs
Ringwald on Q at Hill City 10/25