QIC had just gotten over his Bday Q from a few days earlier before he was reminded that he’d signed up for a special Q: core galore, the perfect complement to Avis’ Beach Body workouts.
Standard stuff to loosen up: cotton pickers, SSH’s, Hillbillies (15 reps each/IC) and a short mosey to the pavilion.
The board o’ pain made its appears with the following exercises:
21-18-15-12-9-6-3 reps of BBSU’s with 1-minute planks done in between each set
3-6-9-12-15-18-21 reps of leg raises with 1-minute of leg holds 6-inch off the deck between each set (*audible was called mid-way through sets to 10 reps of high plank-to-both hands on bench-to-high plank in lieu of 1-minute high planks).
21-18-15-12-9-6-3 reps of Flutter kicks with 1-minute plank between each set
With time running short, QIC lead all PAX in 30 reps of 4-count Freddy Mercury’s, 15 reps of 4-count Peter Parkers and 15 reps of 4-count Supermans.
An easy mosey back to the flag. No more Mary for time as QIC thought PAX had done sufficient work.
name-o-rama and recognition of some PAX we hadn’t seen in a while. Prayers for PAX battling health concerns (some critical), family situations and for all to be encouragers and ready to lend a hand to those in need.
Check Slack channels for various challenges and 2nd F events. TAP’s for those traveling this summer too.
always an honor to lead this group of men. It warms the heart and the abs. Sprocket out.