Date: 2023-10-26
AO: edge_of_reason
Q: Quip
PAX: Card Shark, Chef, Forest
FNGs: None
COUNT: 4
WEATHER:
A clear and crisp 59°
WARMUP:
10cc Windmills
10cc Mt climbers
10cc arm circuit
10cc speed skaters
Stretches oyo
THE THANG:
The motivator
Merkin call out BLISS:
Bunny hop, Lunge, Inchworm, Skip, Sprint (every 20yds rotate the exercise) Anytime the Q says "merkin" everyone stops and does 10 merkins (Down and back 3x)
Bonus:
10sc Inch-worm burpees
Al gores
MARY:
20cc Flutter Kicks
6in
20cc Hello Dollie's
6in
High Plank
15cc Shoulder taps
Low plank
…
20cc am hams
20cc LBCs
ANNOUNCEMENTS:
0730-0815 workout this Saturday at Church of the Redeemer parking lot 1423 Girard St NE, Washington, DC 20017
COT:
Peace in the midst of anxiety for Forrest
Protection and and safety for Chef and his M's travels
Peace during crazy schedules for Quip
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