20 showed up for the Storm and Oblivious’s first Q.
Warmup
Side straddle hops x 20
Blades of steel x 10
Moroccans x 15
Mntn. Climbers x 20(count one leg)
Hold Superman plank for 20 secs
Long Mosey at a decent clip to abs station
Abs
2 sets of 8 exercises done for 30secs each, 30secs rest between sets:
American Hammers
Leg lifts
Australian Flutter kicks(flutters while on stomach)
Left side plank
Right side plank
Freddie Mercury’s
Box cutters
Plank
Indian run to next station
Descending Ladder
5 sets descending by 1 count of reps:
Set 1: 10 Spiderman pushups(also know as lizard pushups), run 30yds, 10 CDDs.
Set 2: 9 Spiderman pushups(also know as lizard pushups), run 30yds, 9 CDDs.
etc.
Mosey to next station
Deconstructed Burpees
4 count per movement, as many as possible for 90 secs
insert short motivational speech
Mosey to next station
Dora
Partner up.
50 Squats, 100 LBCs, 150 Merkins
Flutter kick or plank till 6.
Mosey to start
Finished with Yoga and stretching
Announcements:
Storm shirts – buy them
Q’s needed for storm
PT test at Gas house Nov 14 @ 0700
Ricky Bobby – Roscoe Q and inaugural shirt launch
Christmas party Dec 12th. Be there. Be jolly.
Its Goat instead of Turkey this year! Thanksgiving Goat at 7. Opportunity for triple post that morning.
Prayer requests:
Roscoe – friend at work has two sons, Jackson and Bennett, with cancer.
Sargento’s wife – issues with knee
Purple haze – job interview