Warm up –

3 laps around the circle

Side straddle hops x 30 – IC – terrible coordination per the pax –

Mountain climbers x 20 IC

Imperial walkers x 30 IC

Merkins x 20 – on the down

Quick feet x 20 IC

10 Burpees OYO

Run 2 laps around the circle – to the pavillion

Box jumps x 10

Single leg squats x 10 each leg – (hot spot called them 1/2 squats)

Imperial squat walkers – (I tried IC with a 4 count, but failed)

Repeto- I do not think anyone saw hot spot try to do the fancy high box jumps and fall flat

9 burpees OYO

2 laps

To the rock pile

Shoulder presses IC – 15,12,10,8 – rotating

Merkins after each set of Shoulder presses 15,12,10,8

Jacobs ladders – at the speed bump (incline hill) 7 times – Sumo squats at the top increasing to 7

(the q was gassed on this one. ¬†wasn’t sure I could make it, but I did – Cant q it if I can’t do it

Mary –

LBC -x 20

American Hammer x 20

Low slow flutter – x 20

Prayer requests

Disco ducks father

A friends son suffering from a concussion after colliding with another swimmer

The Q is still sore after his own workout!




One Reply to “No Rhythm Monday”

  • Evidently 5 is the number of “fancy high box jumps” I can tackle. Number 6 left me with a bruised shin and a wicked fall.

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