QIC: 9-Volt
Date: 4/27/2023
PAX: Ricki Lake, Term Limit, Full Moon, Ram Rod, Pipe Line, Glitter Bomb, Bernie, Joe Jelly
AO: Hacksaw
Conditions
I got soul and I’m super bad – James Brown
COP
PAX Meet at the pavillion with blocks
| SSH | In Cadence | 20 |
| Willy Maze Haze | In Cadence | 10 |
| Forward Fold | In Cadence (As God intended) | 10 |
| Down Dog | ||
| Up Dog | ||
| Tea Time | ||
| Runner’s Stretch | ||
| Baby Arm Circles – Fwd | In Cadence | 10 |
| Baby Arm Circles – Rev | In Cadence | 10 |
| Seal Clap | In Cadence | 10 |
| SSH | In Cadence (Allegro) | 10 |
The Thang – Soul Train Tribute
The PAX may use a block for extra resistance
| Exercise | Qty | |
| Block Lunge | 10 | Each Side |
| Split Calf Raise- straight leg | 10 | Elevate one foot on a bench. Keep leg straight |
| Split Calf Raise- Bent Leg | 10 | Elevate one foot on a bench. Keep leg bent |
| Block lift | 10 | Sit on bench, put toe in block, lift with ankle |
| 1 leg squat | 10 | Stand on block put one foot in air, lower until it touches the ground |
| Angled calf raise | 20 | Back against wall at angle, plant heel and toe raise |
| Squats w/block | 20 | |
| Lounge Act | 20 | Each side |
| Monkey Humpers | 20 | |
| Belly Flop Flutter Kick | 20 | Lay on your belly |
| Touch Rafters | 10 | Jump up and touch rafters |
| Jump Rope | 1 Min | |
| Standing leg lift | 10 | each side |
| Repeat above exercises once | ||
| 100’s | 20 | |
| BBSU | 20 | |
| Burpees | 10 |
Contestants were disqualified if they shit themselves (Pipe Line)
The soundrack for this morning festivities was inspired by watching Soul Train every Saturday during the 70’s
COT
Pay attention to all the muscles we used today that you didn’t know you had. If you are unballanced you should feel it tomorrow.