I am so glad the Posh texted me the night before to “remind” me I was the Q today..that said, I had plenty of time to get a helluva beatdown put together.

Started, as always, with the 5 F3 Core Principles. We did the warmup, SSH, seal jacks, toy soldiers, bird feeders, imperial walkers, some new exercises I came up with for spine mobility (ask the pax present about these ones…) and mosi with some typically A-skip, B-Skip, ner.

The Thang

Stations (5 exercises, 1 min each)

• Short swim, salsa dips, CDD, mountain climbers, Long swim
  • 10 burpees, run a lap
• Push the rock, single-leg triceps dips, speed skaters, Freddie Mercuries, Open/close arms and legs
  • 10 squat jumps, run a lap
• w/w superior, Half squat position (jump between wide and narrow stance), jump to plank and back to half squat position, 3 Merkins/10 mountain climbers, Moroccan night clubs, w/w inferior.
  • 10 jump lunges
• Up/down arms legs, Cross hold, R lunge to knee drive; L lunge to knee drive, supermans (back extensions)
  • 10 speed skaters

All that in 45 min as we finished right at 6am.

Announcements: Outlaw run tonight, 5 k on Saturday.

Praises/Praires: Mr Clean recovery, all pax injured and in sad clown sydrome.