Virtual Purgatory April 25th 2020
QIC: D-Day
Date: 4/25/2020
PAX: Dr. Rootcanal, Lace, Burns
An almost perfect morning for a work out. Not too hot, not too cold, no rain. A nice group of 4 Zoomed in for some sweating.
Warm-o-Rama:
5 sun salutes
SSH x 20 IC
Imperial Walkers x 20 IC
Mountain climbers x 20 IC
Abe Vagoda x 5 oto nice and slow
Whirley x 20 IC
Arm Swirly Things x 20 F then B
Seal Claps x 20
Overhead Claps x 20
The Thang:
Mosey 1 min
Partner up for Diego
one partner works on the exercise and the other runs around your back yard/driveway ~100 yards then trade. If you are doing this OYO later do half the number in sets of 25-50 then run or however you want to break it up.
100 – ‘Merkins
150 – Overhead press w/ Rock
200 – LBC
250 – Rock Curls
300 – Squats w/ Rock
9 Layer Dip
Upper body, lower body, abs
Dips x 15
Right Leg Step Ups x 15
LBC x 15
Derkins x 15
Left Leg Step Ups x 15
Low Flutter x 15
Erkins x 15
Squats x 15
Box Cutter x 15
Repeat but x 10, then x 5
Mary Tabata 20sec on 10 rest, 2 sets each
Plank
Muton crunch right over left
flip flop
Penguin crunch
Freddy mercury
Low flutter
Announcements
Lace on Monday will be launching a website/blog on Leading through a crisis! check it out at bretnicksmd.com
Rootcanal took us out.
Thanks for coming and reading, hope to see you all next week!
