Weather: Morning Gloom
Virtual Q: Shamwow
Warm-up
- 20 SSH
- 20 Michael Phelps
- 20 Strawberry Pickers
- 20 Flutter Kicks
- Run 400 Meters
The Thang:
If you liked ABC, we are ready for some WXYZ today. Today’s workout is named after the ABC owned TV and Radio stations in Detroit where I was an ABC Radio Network VP…isn’t that enough reason?
Next up you will be doing a bit of a ladder of exercises, building on the previous round, each round representing the letters W, X, Y and Z.
Round W
- 10 Burpees
- Run 400 Meters
Round X
- 10 Burpees
- 20 LBCs
- Run 400 Meters
Round Y
- 10 Burpees
- 20 LBCs
- 30 Salsa Dips
- Run 400 Meters
Round Z
- 10 Burpees
- 20 Jump Squats (NOTICE IT’s Not the same as last round)
- 30 Salsa Dips
- 40 Merkins
- Run 400 Meters
And then back down again
Round Y
- 10 Burpees
- 20 Jump Squats (NOTICE IT’s Not the same as last round)
- 30 Side Straddle Hops
- Run 400 Meters
Round W
- 10 Burpees
- 20 LBCs
- Run 400 Meters
Bonus Round
- 10 Burpees
- 20 LBCs
- Run 800 meters
If required, rinse and repeat.
Announcements:
- Join the pax on Zoom at 8p on Tuesday for a big announcement plus some fellowship time. Link is in Facebook Mumble Chatter and GroupMe.
Prayers/Praises:
- All first responders, all of the time
- All prayers on our list
- Defib and the staff at Hackensack University
- Bing’s friend Heather
- All those affected by Covid-19
- Local, State, and National Leadership as they made decisions daily
- You and your family
- Lori and Sara
- Ben (Goob’s boy)