COP
- Mosey a lap around the parking lot in front of the school
- Side Straddle Hop x 20
- Imperial Squacker X 20
- Plank Jacks X 20
- Mountain Climbers X 20
The Thang
- Dip and Derkins with a Run Inbetween
- 25, 20, 15 of each exercise with a lap around the parking lot in-between each exercise
- Qoute” Do we end with a lap?- Yes”
- The Serpent
- Mosey to the upper parking lot
- Decriment from 10 to 5 merkins at each speed bump
- Run backward in the straights
- Run forwards in the curves
- Once you hit 5 merkins, begin increasing by 1 at each speed bump
- Do some Mary while waiting for the 6
- Fun with Rocks
- 20 Curls in Cadence-ish, 20 Curl to Press, 20 Tricep Extensions
- Repeat without the cadence for 15 and 10 reps
- Mosey to the Wall
- Donkey Kicks to Merkins
- 10 Donkey Kick followed by 5 Merkins
- Repeat 4 times without a break
- If you are a Clydesdale, pray your heart doesn’t explode
- Mosey to the blue hand rails
- Supine and Leg Lift Ladder
- 10 to 1 Supines
- 10 to 1 leg lifts
- Mosey to the side of the school
- Bear Crawl for the last two minutes
COT
Everything in Cadence. Although Q school was supposed to teach a method, I am pretty sure it was lost on me today.
I am pretty sure this is how all the cadence looked until I simply went to count on your own through a poorly cadenced set of curls. Obviously need to spend more time a corporate training. At least the PAX had something to mumble chatter about through the fun.
Announcements
- 3rd F Opportunity every Sunday at 5 Stones Church from 7:00 to 8:00 AM. Currently studying the book of John. No preparation necessary. Just come, learn and discuss.
- Sandbox Event this Saturday if you are in town. Check out the Sandbox on Slack for more information
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