ABC or WXYZ – Tuesday Virtual Q

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)

 

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