A Quartet for Parliament
QIC: Ziggy Stardust
Date: 5/11/2021
PAX: Drama Queen, Schneider, Sergeant Schultz, Ziggy (QIC)
It was a perfect brisk morning for an early morning beatdown and the rain held off.
It went as follows:
THE THANG:
WARM-A-RAMA
SSH x
Abe Vigoda
Whirly with the Clap
Walk/mosey to the wall for more warm ups
WALL
All oyo:
Jack Reachers x 20
Mountain Climbers x 15
Jack Reachers x 20
Peter Parkers x 15
Jack Reachers x 20
10 Burpees
BLOCK DORA
Partner up
100 total reps for each exercise
Mode of Transportation: Bear crawl alternated with lunge walks
1- Curls
2-Skull crushers
3-chest presses
4-Squats
5-Greg Louganis
BENCHES:
Three Rounds ( descending – x 12, x 10, and x 8 reps oyo)
Squats (touch the bench)
Erkins
Dips
Right leg step up
Left leg step up
TABATA ABS
(1 minute each)
LBCs
Low Flutter
Mutton Left
Mutton Right
Freddie Mercuries
Penguin Crunch
Plank till time.
ANNOUNCEMENTS
Q school on Saturday (5/15 at Alcatraz)
State of the Pax convergence June 5 (Jamison Park)
PRAYER REQUESTS
Friend of Sergeant Schultz struggling with illness
A pleasure leading as always, strong work by all!
