- Workout Date - 10/05/2015
- Q In Charge - Mab Mab
- The PAX - PSI, Bullseye, Fire Marshall Bill, Beaker, Mab Mab (YHC)
- AO -
5 PAX came out to Eye of the Tyger and got blown away this morning. Here is the run down.
Conditions- 62 degrees and very windy
Warm Up:
20 SSH IC
10 Smurf Jacks IC
20 Flat Foot Jumps OYO
20 Windmills IC
The Main Thang:
There are 5 stations set up:
1)Dumbell Curls (25 lb)
2)Shoulder Whips
3)Jump Rope
4)Perfect Pushups
5)Full Form Squats
Round 1:
Each PAX starts at 1 station, perform exercise for 75 seconds. Run a 400 meter lap. When return rotate to next station, performing that exercise for 75 seconds. After every station run the lap.
After each PAX completes all stations in round one, start over.
Round 2:
Rinse and repeat except at 60 seconds at each station.
Round 3:
This is the lightening round, no running in between stations. Each station is 30 seconds.
4 MOM:
20 LBCs IC
20 Dying Cockroach IC
20 Flutter Kicks IC
20 Russian Twist IC
COT
Prayers for al affected by storm and flooding, find a way to serve them.
Prayers for Walker
Prayers for Mr Rogers, his wife’s pregnancy, and for his sister in Philadelphia about to have baby
Q School this Wednesday
Great job guys! Enjoyed it as always!
Mab Mab