With a few minutes to spare I followed Bulletin into the parking lot. Shortly after Abacus, Holy Roller and Cochran came rolling in with a couple minutes to spare. Abacus came without a coupon, so Cochran took him back to the pile and return with the necessary equipment.
We circled up under the light for warm ups. We did SSH, Imperial Walkers, Hillbilly Walkers and some core/back stretches.
For today, we only had one thang to complete. I explained to the PAX that we would be taking it slow today while focusing on form instead of reps. I called the ups and downs of our first few exercises just to make sure the pace was understood. All exercises were Tabata style with 40 seconds of work and 20 seconds of rest.
- We did three rounds of the following exercises.
- Sumo Squats (w/ coupon)
- Lunges (w/ coupon)
- Skull Crusher (w/ coupon)
- LBC (w/ coupon)
- Flutter Kick (w/ coupon)
- American Hammer (w/ coupon)
After the rounds were complete, we had a couple 10 counts and then took a short mosey to the crosswalk and back.
Once we got back to our spot we knocked out 15 nice ‘n’ slow burpees.
By this time, we were merkin and burpee’d out so we shifted gears and did some mary work. The PAX were to call the exercise and count, the rest of us would follow their lead. I let Holy Roller know that he was going to start us off as long as he didn’t call burpees for the first exercise. Without hesitation he obliged and called man makers on his count. I wasn’t sure if I lost respect or gained respect for him due to him out witting me. Either way, we did burpees, plank, pickle pounder, bird dog, big boys and star crunches to close out our time.
We circled up around the flag for COR, NOR, announcements (Q school and GrowRuck) and intentions. I encouraged the PAX to slow down today and focus on the things that are most important in this life. It is easy to get caught up in the bustle and miss the time with those that mean the most.
As always, it is great to Q a new place. Thanks for having me out!
Until next time,