• When: 2020-07-21
  • QIC: Canseco
  • The PAX: Boo (R), Sunday Driver, DARPA, ChHeddar (R), Canseco


Canseco’s Ab Blaster WO with Retro Tunes from the past

5 pax who were not on vacation and eager to start their day off with a boost met in the thick gloom of Turning Point this AM. A core and leg work out was planned with a touch of cardio added for elevating heart rate and breaking a sweat. Talk of galaxies, astronomy and “feeling the burn” were mixed in with occasional laughter. Good times this morning and great to see ChHeddar back out in the gloom again.

Conditions: Thick humidity and 74 degrees

The Thang:

Disclaimer
BOM

Warm Up:

TTT x 10
LBAC x 10 each direction
The Windmill x 10
Imperial Walker x 10
Mt Climbers x 10
Plank jacks x 10

21’s
In unison PAX does 2-count squats and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over Q has PAX perform penalty workout of 5 burpees.

1. SQUATS
2. OVERHEAD CLAPS (5 burpees were performed by all on account of Q’s poor counting ability)
3. DIRTY BIRD (5 burpees were performed by all on account of ChHeddar wanting to tell a story during the exercises)
4. AIR SQUARED (5 burpees were performed by all on account of ChHeddar simply spacing out and losing count)

Aiken Legs
Done in succession with no rest — 20 Squats, 20 Box Jumps (using curb), 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and repeated 3 times.

PLANK WORK
1 MINUTE PLANK
20 Parker Peter’s
20 Peter Parkers
120 FLUTTER KICKS X 4 sets with 10 second rest in between
Alternating Shoulder Taps x 20
1 MINUTE PLANK
Heel touches x 20 x 4 sets with 10 second rest in between
LBC’s x 20 x 4 sets with 10 second rest break in between

2 pax on both end of the parking lot with a runner in between. As a runner moves from one side to the other, the pax at the end of the parking lot are doing a called out exercise until he reaches the side. Once he arrives, another pax jogs to the opposite side while all other pax continue with the next called exercise. This continues until all pax have run the parking lot twice.
Exercises were as follows:

Squats, flutter kicks, Merkins, BBSU, Heel touches, planking

Mosey back to the shovel flag

American hammer x 20
knee cups x 20
flutter kicks x 20
boat Canoe

COT and BOM

Prayer Requests:
-ChHeddar’s mother recovering from possible perforated colon with conservative treatment measures. Prayers for healing and comfort.

-Canseco knows many acquaintances and co-workers waiting for covid-19 test results or have recently tested positive. Prayers for healing and comfort.

Devo: “It’s not all about YOU!” Focus on the betterment of those around you and closest to you and shelf your own selfish desires and you will enjoy a more fulfilling life. Learn to live for others and not yourself.

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