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?

AO-Hospital Hill

43 degrees with no precipitation

Core principles recited.  Disclaimer given to 6 PAX.  BasicBro, Bald Eagle, Forrest, Froggy/FNG, Moore (CoQIC), and Less (CoQIC)

Warm-O-Rama

-Mosey Lap

-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

The Thang

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

Count-O-Rama

Name-O-Rama

COT

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