QIC: The Count (Respect,Respect)
PAX: DuckTales, HasBro, RadioHead, Red Tees, She Shed
AO: The Huey
SSH, Willie Mays Hayes, Tappy Taps (3rd Grade Exercises), SSH
8 stations, no running, just coupons and cardio.
Decline Merkins, Overhead Press (30 lbs) Lunge w/twist at bottom (20 lbs) Curl (30 lbs) Tricep Ext (30 lbs) Squat (40lbs), Lunge w/ coupon Overhead (30 lbs) Slow Deep Squat (30 lbs).
AMRAP In 45 sec Round 1 – Bear Crawl to next station. Complete rotation meet in middle for Core/Cardio
Round 1 – AMRAP 45 sec. BURPEES (10 OYO)
Round 2- AMRAP 45 sec – Lunges between stations. core/cardio – Mountain Climbers IC (20)
Round 3- AMRAP 30 sec – Lunges between stations. Core/cardio – SSH IC (20)
Round 4- 15 Reps AYG to next station.
A man of good character will follow though on his “Commitments” . This means you become “Committed” to that which you “Commit” to. You Faith, your Family, your “Friends” and “Co-Workers”. Once you say your going to do something follow through on it.
CIRCLE OF TRUST: Counterama, Namerama, No Announcements.
BALL OF MAN:
Even without actual running we had lots of cardio by keeping a good pace in movement between exercises. Mumble Chatter quickly decreased and was replaced by heavy breathing!