75% starts the new year right with the A-team and 16 Pax (welcome FNGs Speedo and Shut-in)
Warm-up lap with quick lunge walk around parking lot
SSH x15
Good mornings x15
Wait for it…wait for it (Q blacks out of 5 seconds before brain and mouth reunite to announce next exercise)
Mtn Climbers x20
Windmills x15
Frankenstein x 15
Mosey to bottom of street for Jacob’s Ladder up the hill
Burpees at top progressing to 7 count
Suma squat at bottom from 7 count
Plank work with Makhtar N’Diayes (x15) mixed in
Karaoke to basketball court for series of cross court exercises
Bear crawl across court with 5 CDDs at each goal and end
Run back
BTW on fence
Broad jump burpees across court
Run back
BTW on fence
Suicides
Crab walk across court
Run back
BTW on fence
Lunge walk across court 5 star jumps at each goal and end
Run back
Plank
Rock work (tclaps to Burt and his man-sized rock; should’ve followed the Q’s lead on this one…)
Curls x15
Overhead squat press x15
Curls x15
Rock Merkins x12
Curls x15
Overhead squat press x15
Mary
Running man x15
Makhtar N’Diayes x15
LBCs x15
Low slow (read fast) flutter x15
Dying Cochroach x15
WWII x15
COT
Name-O-Rama
Sign up to Q A-team with google docs at A-team link
Prayers for Saban’s wife, McCant’s grandmother, and Banjo’s family member
-Nabisco
