QIC : Hang 10
Mozi: lap around the bridges, Okole Kickers, High Knees, Nur, Karaoke, Jump Skips.
Warm-Up: SSH, Strawberry pickers, Michael Phelps, arm circles, agitators, and Windmills.
Dynamic Stretch: Straight Leg Toe Touch, Lunges, and Frog Leaps.
The Thang
I decided to bring a little Hawaiian style to this Aloha Friday Beatdown. Playing some of my Favorite Local Hawaiian toons while taking a jog under the palm trees and moon light, until we got to the start of where the fun begins.
13 Workouts, each labeled at the palm trees.
3 Rounds at each station – 30 seconds on – 10 second rest.
1. Mercans
2. Mountain Climbers
3. Carolina Dry Docks
4. Peter Parkers
5. Lunges
6. Jump Squats
7. Monkey Humpers
8. Imperial Walkers
9. LBC’s
10. American Hammers
11. Crunchy Frogs
12. Crab Humpers
13. Burpee’s
COT
Kansas City Ruck is open for registration.
Rowdy is getting married and purchasing a house. Prayers and Praise.
Prayers for Backdraft
Prayers for all the first responders including medical and anyone who has to face people all day and be exposed.
Prayer led by Hang 10 first in Hawaiian then special prayer for all the many blessing each one of us HIM.
Mahalo for the opportunity to lead my first Q??
