Last minute decision to take the Q, because… well why not.

Warm up

Initial warm up with Ralpho (?)… I mean RAPHO Pax, then a Slowsie down to the lower pavilion.

The Thang

Michael Phelps – 30 IC

Arm Circles (Big Blue Special) IC – 5 Large, 5 Medium, 5 Small

Circle Arms (Special Blue Big) IC – 5 Small, 5 Medium, 5 Large

Dips – 30

LBCs – 30 IC

Slow Squats – (3 count down) – 30

Toe Taps/Step Ups – 15 IC

Irkins – 30

Reverse Lunges (THW) – 15

Calf Raises – 30

Wall Sit – 60 Seconds

EMOM Mile with Side Straddle Hops

Minute 1 – 1 SSH

Minute 2 – 2 SSH

Minute 3 – 3 SSH

Etc. up to 15 for a total of 120 SSH

Mary

Slow Imperial Walkers 30 IC

Tennessee Rocking Chairs – 20 IC

** Sparky had to leave before we took the picture**

COT

With Rapho Pax

Thanks for following my lead…

~THE Meatball