Your humble Q arrived at 4:15 only to find Condenser snd chili pepper parking to have their shield lock meeting .. what a heart worming seen when you seethe brotherhood we have ✊ .
Set up , music playing and pax started rolling .. handed them workout explanation and the goal of the workout was simple .
will start at 5:15 with our disclaimer and core principles then will pump our heart rate quickly to 120-150 and keep in that range for the entire 45 minutes!!
* Warm up
1/8 Mike fast 1 minuet
Side Straddle hops x25 fast base
ROUND 2 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 1/8 mile run
ROUND 5 – 5 burpees, 10 ‘merkins, 15 LBCs, , 20 dry docks, 25 squats, 1 minute elbow plank, 35 Moroccan Night Club, 40 shoulder, 50 side straddle hops, 1/8 mile run
HIT CIRCUIT 5:55-6:00 AM
20 Sec. Exercise
10 Sec. rest Blank
1- High knees
2- Side straddle hops
3- Mountain Climber
5- Fast Upper Cuts
6:00 AM and you can see every one of the pax in pool of sweat …
– Sir Wallace 5 K tomorrow
– Wild Pax
Chili peppers 2.0
Welcome to the family @Sonic Boom
We closed it with our 4 Steps of Comfort zone and challenging the group to respond and break their comfort zone .
it was an Honor to lead such a group of HIM