Preblast via Slack 12/25/19
Merry Christmas to all! My brother Moore, who is in town from North Carolina, and I have the CoQ tomorrow morning at the track. We will be taking you through a full body workout. Coupons are required. Where are my HC’s?
43 degrees with no precipitation
Core principles recited. Disclaimer given to 6 PAX. BasicBro, Bald Eagle, Forrest, Froggy/FNG, Moore (CoQIC), and Less (CoQIC)
-Legs spread down to the left, right, and middle 15 count each
-Motivators with burpees. 10 motivators/1 burpee, 9 motivators/2 burpees, 8 motivators/3 burpees, 7 motivators/4 burpees, 6 motivators/5 burpees, 5 motivators/6 burpees
This workout was a series of ladders starting with upper body then going to core and then going to lower body. The pax went through this sequence twice.
The ladders-The pax would do 1 single count rep of the first exercise and then 1 rep in cadence count (4 count) of the second exercise. They would then do 2 single count reps of the first exercise and then 2 reps in cadence (4 count) of the second exercise. They would continue this working up 1 additional rep each time.
-1st Ladder up to 10 reps-1st exercise-coupon merkins, 2nd exercise-coupon shoulder press-Switch coupons around the circle after each set
-2nd Ladder up to 10 reps-1st exercise-World War II’s, 2nd exercise-Plank Jacks
-3rd Ladder up to 10 reps-1st exercise-coupon squats, 2nd exercise-backward lunges
-4th Ladder up to 7 reps-1st exercise-coupon bent over rows, 2nd exercise-coupon curls-Switch coupons around the circle after each set
-5th Ladder up to 7 reps-1st exercise-Bridges, 2nd exercise-LBC’s
-6th Ladder up to 11 reps-1st exercise-Air Squats, 2nd exercise-Walking Lunges
With the holidays here I think this is a great time to recharge our batteries. With that I want to share the actual definition of the word “Recharge.” It means “to restore an electric charge by connecting to a device that draws power from another source of electricity.” You see, we all draw energy from other people, which is a big reason why we all do this thing where we get up early in the morning to workout together. I know that this time of year can feel very hectic and busy, but I challenge each of you to try and slow down and really enjoy your time with others and let it recharge and revitalize you for a great 2020!
More or Less,
Moore and Less