Warm up

As today is the birthday of the international postal system, reps of 10 and 9 were the theme throughout the entire workout

-21’s – count to 9 – we were successful on the first attempt – not bad for not doing these in a while!

-10 imperial walkers IC

-9 Michael Phelps IC

-10 low slow squats IC

-9 arm circles IC

-11 circle arms IC (yes we did a bonus- Q lost count)

The Thang

9 reps of the following exercises were completed. After you did 9 reps, 10 burpees followed. When burpees were complete, picked up the 6 or held low plank. Then moved onto next exercise.

– block curls

– OH press

– WWIII

– Grave digger IC

– Tower of Power – 1 pax at a time

– Motivator – 9 to 1

– rinse and repeat

Mary

did 10 minutes of core work based on each pax favorite core exercises. 10 reps each:

Hide: American hammers

No Show: (can’t remember what no show picked – it was a long day)

Flame: Flutter Kicks IC

Saboteur: heel touch over block

Rocket Man: heel touches or penguin waddle

rinse and repeat

COT

Saboteur M getting back in routine at work

Hide on retreat this weekend with CBC youth

City Slickers brother passed this week

Rocket Man praise that high school is going well for 2.0

thank you guys for coming out and allowing me to lead!

🚀