October 24, 2018

Whole Body Monday

Cockpit, Uncategorized, Weekday

THE SCENE: Chilly morning in the 30s with frost on some surfaces but not one the faces of the HIM at the cockpit.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH-25 IC

Imperial Walkers-15 IC

Daisy Pickers-15 IC

Arm Circles-15 IC each direction

Squats-15 IC
THA-THANG:
This is a simple workout that will hurt the whole body.

Every min perform one exercise completely 10 rounds in 30 minutes.

  • 10 Merikans
  • 15 V Ups
  • 20 Jumping Squats

MARY:
Hurricane Hoedown – 6 to 1 IC

Superset of Merikans and Shoulder Press – 1 to 6 IC
COUNT-OFF & NAME-O-RAMA
3 PAX  & 0 FNGs
CIRCLE OF TRUST/BOM:
Vision.
MOLESKIN:
Great 3F following the workout with hot coffee and homemade backed goodies.

Additionally, this was another workout where counting of the reps (not the cadence since the QIC is squared away) was a struggle. Not sure how we went from 20 something to 13 but it happens.
ANNOUNCEMENTS:
Make sure you come out on Veterans Day to help place flags on the tombstones at the Memphis National Cemetery.

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