Q: El Capitan
PAX: Pitmaster, Sparrow, morning stār, Sooie, Half Lyfe, Stubs, El Capitan, @Bumblebee (2.0)
FNGs: None
COUNT: 8
CONDITIONS: :cold_face:
TUNES: “Lost in the Dream” by War on Drugs
WARMUP:
Climb stretch routine (1.5x speed)
Joint work!
Overhead presses
Seal claps
Moroccan Night Clubs
Motivators to 7
THE THANG:
18 pairs of cards, each with a workout written on them.
PAX will circle around cards & take turns drawing.
If the cards drawn don’t match, all PAX will perform both card’s exercises 5x
If cards do match, no exercise is performed & the drawer can draw again.
Repeat until all cards are matched
Exercises:
happy crunchy frogs
Bulgarian split squats (2 is 1)
Mountain climbers (2 is 1)
Dips
SSH (4 count)
Cherry Pickers
Step Ups (2 is 1)
Flutter kicks (4 is 1)
Elevated Merkins
Burpees
Sky Thrusters
Broken Bicycle
Yerkins (clap merkins)
Lunges (2 is 1)
WW1 Snow Angel
hacky sacks (4 is 1)
Ukrainian hammers
Don Quixotes (4 count)
Welcome the New Year with 25 pull-ups! (Deduct the number of matched cards you found from your total).
MOLESKINE:
Shared how I really enjoyed the Q workout on Tuesday & was excited to create a Volume 2 for today. Sometimes the formula works when you’re Q’ing multiple times – take what works, tweak it a bit, and share it with the PAX!
ANNOUNCEMENTS:
LeanPax starts soon!
TClaps to morning stār for writing up a letter to our local government leaders in favor of adding ADA-compliant playground equipment to the-knoll! Thanks also to Stubs for bringing it to our attention. :muscle:
COT:
Nameorama, Countorama, prayers of gratitude lifted up, and :el-capitan: :coffee: enjoyed.