Q: Will St Clair (Rainbow Row)
PAX: Q-Tip, Back Draft
FNGs: None
COUNT: 3
WARMUP:
SSH – 20 ct IC
Mountain Climbers – 15 ct IC
Merkins – 10 ct IC
LAC – 10 ct, then reverse
Daisy Pickers – 10 ct IC
Squats – 10 ct IC
THE THANG:
Mosied to coupons and pad
The Q had 4 cards, each with an exercise written on the back (burpees, suicides, American hammer w/ coupon, and KB swings). The first round would consist of 30 reps, 25 reps, 20, reps, and then 15 reps. The pax would draw a card and they would then do that exercise 30 times. The next card drawn would be 25 reps, and so on. So the first round was the following:
30 American Hammers w/ coupon
25 Burpess
20 KB Swings
15 Suicides (there and back on pad = 1 ct)
Second round, subtract 5 from each set, Q let pax pick cards again, second round was the following
25 KB Swings
20 Suicides
15 American Hammer w/ coupon
10 Burpees
3rd rd reduced by another 5
20 Burpees
15 American Hammer w/ coupon
10 Suicides
5 KB Swings
MARY:
2 mins to spare for Mary
20 LBC OYO
20 Leg lifts OYO
20 American Hammers OYO
ANNOUNCEMENTS:
A lot of travelers over the next 2 weeks
COT:
Prayer for those not with us, injuries, and families struggling