Feet were moving for some scout runs as a warm up (~7 min)
Village led PAX with SSH, Hillbillies, Cotton Pickers while Q figured out the timer app for the main set.
Once Q got his bearings, finished the warm up out with standard merkins, air squats, and fazio arm circles.
‘Erbody grabbed a rock.
Tabata timer was set (30 seconds work 10 seconds rest) for four rounds through this:
Merkins, Rows (with rock), Walking Lunges (no rock, sprint back to rock), Shoulder Press (with rock), Air Squats (with rock)
Mosey shuffle around the parking lot for a recovery run
Pick up the rock for another tabata of curls/tricep extensions.
Flutter Kicks IC 40 count
WWIIs 20 oyo
In & Outs IC 10 count
Pulse ups 30 oyo
Quote of the day from P&G after a manhood joke “its hard to workout carrying 3 stones…”
And there’s your morning after.