Warm Up:
-Low Plank (In honor of Red Card just starting his job at Chick-Fil-A…and since his sister, and my son and daughter all work there too, we’re going to help Red Card get better trained for his new job)
-Bat Wings…I mean Chicken Wings
-Arm Circles (x10 IC)
-Circle Arms (x10 IC)
-Seal Claps (x10 IC)
-T-Claps (x10 IC)
-Michael Phelps (x10 IC) …get those wings flapping
-The Motivator (5 down to 1) …Gotta keep Red Card motivated for work!
The Thang:
-Rifle Carry blocks to field, circle up. Place blocks in the center of circle…
3 Burpees for Trojan’s Insubordination
(Since Red Card started his job at Chick-Fil-A, he’s the first PAX in the center of the circle)
Dining Room
-PAX in center of circle has to carry each block, like a tray of food to each PAX, one at a time. Each PAX will be timed. Say “My Pleasure” when told “Thank you.”
-Everyone else in circle commences exercise called by Q, without block. When Chick-Fil-A employee brings your block to you, say “Thank you”, take your block, and commence exercise with your block.
(If “Employee” doesn’t say “My Pleasure” when you say “Thank you”, we all do penalty burpees)
Exercises Called…
1.) Squats & Goblet Squat
2.) Air Press & Block Press
3.) WWII & WWIII
4.) Lunge & Lunge w/ Block
5.) Air Calf Raise & Block Calf Raise
6.) Burpees & Blockee
7.) Flutter Kicks & w/ Block, do Windshield Wipers over Block
8.) Low Plank & High Plank on block
9.) Monkey Humper & Gargoyle (Monkey Humper standing on block)
*Each PAX that took a turn solo averaged about 2-1/2 to 3 minutes to complete. We eventually had 3-4 PAX go at a time, because we were running out of time.*
Drive Through
Hold Al Gore for an amount of time, act like driving a car. We all ran one lap around the circle.
Rifle Carry Back to flag…
Since Square was just a little late, and because I didn’t hear enough “My Pleasure’s”, we did 19 Penalty Burpees.
I had a lot more planned for this workout, so I’ll have to bring it back. Care Bear had the fastest time, so Red Card owes him a chicken sandwich!
COT
“Leadership is about making others better as a result of your presence” – Dan Cathy
“Leadership is about serving people and loving them where they are.” – Dan Cathy
“The reason for our success is our unwavering commitment to quality and service.” – Dan Cathy
Great discussion this morning for QSD. Thank you Chumbawamba for leading!
-Prayers for Po-Po’s son getting married next weekend, and Coach K’s son getting married today.
-Prayers for Brushfire’s boss with a broken ankle.
-Prayers for Care Bear’s neighbor who has cancer.
-Prayers for Trojan’s family as they travel to Atlanta tonight.
-There may have been more….
Awesome job this morning men! It was a fun one!
~Bunyan out