Johnny B Goode

Johnny B Goode

QIC

Odenkirk

AO

The Oven

PAX

• Abe Froman
• Brick
• Buttermaker
• Fogger
• Fixed Gear
• Giuliani
• Kipling
• Malört
• Munger
• Odenkirk
• Old Style
• Rossy
• Shingle
• Time Machine
• Commando (Downrange - Charlottesville
• VA)

Workout

Warm-o-rama

Goof Balls, Abe Vigodas, Seal Claps, Overheads, Don Quixotes, Rossys, Walk or Run to Pavillion

Thang

Tabata, 20/10, 4 exercises repeated 5 times, 10 minutes.  Credit to PAX who called the exercises to the best of my recollection  

Circuit 1:

1. Dips (Buttermaker)
2. Durkens (Abe Froman)
3. Step Ups (I think Time Machine called this but can’t be sure)
4. Squats (Abe Froman)

Walk to parking lot across from the park shed

Circuit 2:

1. Shoulder Taps (Guiliani)
2. Peter Parkers (again I think Time Machine, though maybe Rossy)
3. Break Dancers (Old Style)
4. Absolutions (Kipling)

Circuit 3 (also Mary):

1. Hammers (Old Style)
2. Leg Lifts (Malort)
3. V-Ups (Munger)
4. Dead Bugs (Guiliani)

Cool Down – Old Mans, Downward Dog, Lunges with opposite arms up, Cobra

COT March is Unique Q Month, which is about leadership, and what does leadership mean to me

Photo missing Munger who got cut off on the left side