YHC enjoyed co-Qing with FlipShade (Woodshed continues building leaders!), a cool 34 degrees, but we warmed-up quick with lots of upper-body movement (Summer’s right around the corner!)….The multiple Arm Circles later in the workout were #crowdpleasers!
Welcome back Chewy-great to see you off of the IRR!
The Thang:
Circle-up for alternating exercises between Serena/Flipshade (4 ct IC):
SSH-20
LBACs (15 fwd, 15 back)
O/H Claps (15)
Imperial Squat Walkers (20)
LBCs (15)
Mountain Climbers (15)
Flipshade:
Burp & Merks OYO: 1 Burp w/ 1 Merk, 1 Burp w/ 2 Merks,…,1 Burp w/ 10 Merks (#crowdpleaser)
Partner Up: Partner 1 Wall Sit while Partner 2 Sprints to Playground for 5 Pull-ups & 10 Dips. 3 rounds completed.
Merk & LBCs w/ Sprint In Between (1 LBC-9 Merkins, 2 LBCs-8 Merkins,…,9LBCs-1 Merkin)
Serena:
Carolina Dry Dock/Backwards Bear Crawl Sequence (10 CDDs, walk back 10 steps, 9 CDDs, walk back 9 steps,…1 CDD, walk back 1 step) (#crowdpleaser–thanks Hustler)
Plank Sequence
Core Sequence (In/Outs, Flutter Kicks, Russian Twists)-2 rounds, feet off ground during sequence
Hustler Merkins (1 Merk, 4 Raise Roof, 2 Merk, 8 Raise Roof,…up to 5-20, then back down to 1-4) (another #crowdpleaser #QSmoked–thanks again Hustler)!
Flipshade takes over for some Little and Big Arm Circles (Forward/Back) (#Pain)
Serena works some Squats, quick and slow cadence
Flipshade leads PAX on mosey counter-clockwise around school back to AO
Serena finishes with Freddie Mercuries & Ray Charles (gotta get your money’s worth!)
BOM.
Announcements:
1/30/2016: 5k Run with Saints to benefit St. Joseph’s School. Double-down with Dawn Strike.
T-Claps to Pothole for great Cottonmouth event (72 PAX): 1/23/2016.