December 12, 2019

hipz, buttz, and gutz

THE SCENE:
Brisk 28F w/o wind.  Once warmed up, it felt like spring.  Great ice skating weather.
F3 WELCOME & DISCLAIMER:
VQ sloppy intro with gratitude to the PAX, disclaim the workout.
WARM-O-RAMA:
high knees and quick feet IC
Merkins x 20 IC
Shoulder press x 20 IC (awareness in posture)
Runners stretch x 10 IC
Apolo Ohnos x 10 IC
Mosey and Count off by 4s
THA-THANG:
Double wide circuit.  Each half included 4 exercises, 40 second intervals, 20 seconds to rotate/recover.  4 groups rotate through each exercise sequentially.  VQ stopwatch and calls stop/start.
Station #1 target <20 reps.  Focus on quality form.
1) single leg lunges, touching knee
2) knees to elbow from high plank
3) alternating lateral side lunges
4) dying cockroaches
Quick mosey and all in.
Station #2 allow >20 reps.  Focus on form, tight abs, and pelvic tilt.
1) Apolo Ohnos
2) leg up alternating hip bridges
3) sumo squats
4) Jane Fondas
Quick mosey and all in.
Repeat cycle 3x
MARY:
15 train burpees
Hold hip bridge
Ran out of time for Plank Fonda’s. . .next time.
COUNT-OFF & NAME-O-RAMA
Brutus on VQ, U-Rock, Montesi, Spirit Stick, Laettner, Swipe Right, FNG (Pelosi), Rocket Launcher, Flatland, Haverford, Soybean, Blart, Sparky, Mudpants, Weezer, Hobby Lobby, Woody, Photoshop
CIRCLE OF TRUST/BOM:
Prayer requests taken.
Where might you currently be “complacent”?  Helping at home, intentional time, fixing etc.  Towel bar analogy in relationships.

Definition of complacency

1: self-satisfaction especially when accompanied by unawareness of actual dangers or deficiencies2: an instance of usually unaware or uninformed self-satisfaction
MOLESKIN:
Great showing from the PAX for hipz, buttz, and gutz.  Thank you for your support, encouragement, and committed organization.
QIC:
Brutus
Workout Date:
12-12-2019