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Date/Time
Date(s) - 01/10/2023
6:15 pm - 7:00 pm
Site Q - Ponzi
Location
The Commons
Categories
Bootcamp style workout. Group will meet at the Clock Tower on Levis Commons Blvd. The Clock Tower is located in the traffic circle near Funny Bone Comedy Club. Also a great night for some fellowship.
Backblast for 1-10 at The Commons
PAX: Nimbus, Thai Guy, Huckelberry, Everest, Ponzi, Lonzo, Charmin, Happy(Q)
Beatdown: “Happy” to lose his Q virginity 🙂
Not too chilly out on this simple January afternoon. Around 35 degrees with little wind made for great conditions for the men to put their bodies under some good physical stress, safely of course. I was excited to see a great turnout for my first Q with 7 PAX in attendance.
Warm Up FOOTBALL!
Throw a football with numbers written on ball and choose exercise based on what number your finger is on.
1. Side Straddle Hops
2. Merkins
3. LBCs
4. Jog
5. Suicide Squats
6. Windmills
7. Merkins
8. Jog
Workout consisted of groups of 3 exercises lumped together by muscle group, similar to weightlifting training. Before each group of exercises, we sprinted about 25 -30 yds down and back 3 times. After each exercise grouping , we jogged around the block then back to starting point.
Abs
• Sprint 3-5 times
• American Hammers
• Big Boys
• Flutter Kicks
• Jog
Chest
• Sprint 3-5 times
• Merkins
• Lying Chest Press
• Triceps Extensions
• Jog
Arms
• Sprint 3-5 times
• Curls
• Rows
• CPRs
• Jog
Shoulders
• Sprint 3-5 times
• Overhead Press
• Upright Row
• Front Raise
COR, NOR , Thai Guy 6 , Announcements / Prayer requests. Close out.