March 18, 2022. The Woodshed
Q-Warrior PAX: Captain Camo, Dough Girl, Little Mittens, Chaser, Mama Bear
The Thang:
Warm up - 1 lap around the parking lot
1st set: 10 squat jumps, 30 sec hip hinge, 15 bridges 1min rest
10 push ups, 30 sec plank, 10 tricep dips 1 min rest
30 bicycle crunches, 30 sec 8in leg hold, 20 flutter kicks
Take a lap
2nd set: 8 squat jumps, 30 sec hip hinge, 15 bridges 45 sec rest
8 push ups, 30 sec plank, 10 tricep dips 45 sec rest
30 bicycle crunches, 30 sec 8in leg hold, 20 flutter kicks
Take a lap
3rd set: 6 squat jumps, 30 sec hip hing, 15 bridges 10 sec rest
6 push ups, 30 sec plank, 10 tricep dips, 10 sec rest
30 bicycle crunches, 30 sec 8in leg hold, 20 flutter kicks 10 sec rest
Cool down stretches: standing stretch and fold, lying knee twist each side, corpse pose
Announcements and prayer
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