0446- The hard work began with a mosey to the quad in Birkdale Village.
Warmup: SSH, carrot puller, IST, hand walkout with shoulder tap- all 15 count-in cadence. 15 jump squats OYO. At the pax request the Q added 10 burpess OYO.
The real work:
1) Mountain climbers 2:1 (20)
2) Flutter kicks 2:1(20)
3) Mason twist 2:1 (20)
4) Star crunch 2:1(20)
5) Power plank merkins (20)
6) Half burpee to star jump (20)
The morning progressed as follows:
perform exercise #1-run around the quad
2,1-plank for pax-run the quad together
3,2,1-plank-run
4,3,2,1-plank-run
5,4,3,2,1-plank-run
6,5,4,3,2,1-plank-run back to Starbucks
Gnarly Goat led pax in an extended version of mobility minute to finish.
Coffee talk topic after workout was on Forgiveness. In a nut shell forgiveness is "setting someone free and finding out that person is you."
Thank you to Big Montana for the opportunity to lead.
-Code Blue