ALERTCOOK: Flood Advisory until 09:45AM

QIC

Public Access

AO

The Conspiracy

PAX

Debs
Phileas
Public Access

Workout

Warm-o-rama

Imperial Walkers
• Abe Vigodas
• Don Quixotes
• Stretches (Rossi r, l, c) –

lunge straight forward arm up reach and twist then open (hip flex), lunge lateral (open opp hip) 1 each side

Motivators from 5

Plank walk up to back bend then back to plank

Kneel bird dogs with extended hold. 5 , 2 is 1

Downward dog for calves stretch

Thang

Circuit 1 near bike racks– 10 minutes (90sec ea, 30sec rest)
-Merkins or Block Merkins
-Lunges or Coupon Lunges
-tricep dips on bench
-Burpees or Blockees

-bike rack pull-up/ row

Circuit 2Find spot on wall. X2 8min

Wall Sit Challenge (90 sec, 30 sec rest)
Balls to wall

Circuit 3 back out to grass– 10 minutes (90secs , 30 sec rest)
-Big Boys or Coupon Sit-ups
-Squats or Goblet Squats
-Bear Crawl or Bear Crawl Block Drag
-Absolutions

-(partner up – switch after each set) Glut Hamstring Raises GHRs

Start kneeling Partner holds ankles, try lowering yourself slowly to lying face down on ground, then use hamstring to pull back up to kneeling

Circuit 3 – 10 minutes (90 sec , 30 sec rest)
-Break Dancers
-Crab Cakes
-Turkish Get-Ups
-Mountain Climbers

-side plank hold (1 min ea side)

finish by drinking two gallons of rain water

Mary

30 big boy sit ups

COT

Honor the terrible loss we experienced this week by making time to do the thing you and your family loves to do.