The following is a copy and paste of Microwave’s Q. Please enjoy.
Intro: On a brisk sunny morning the pax did a quick warm up followed by some staying alives to elevate the heart rate and keep warm. What followed was a total body progressive work out followed by some terrible core chiseling moves….you’re welcome!
Warm up: Side straddle hop followed by thru the tunnel into some staying alives, and lastly, little baby arm circles
Curls for the girls
4 count up & down curls
Bicep block hold
Walk with the blocks overhead
Up & overs
4 count over head press
1 leg tricep dips (R then L)
Hip up hold
Squats, squats with ground touch, squat pulse, squat hold
Merkin, 4 count merkin, 2 count merkin
Lunge walk, split lung R & L, split lunge pulse R & L, split lunge hold,
Calf raise R then L, calf hop R the L
Peter Parkers, Supermans, Ironmans, Superman with a lat pull down, Ironman with a pulse
Mary: 5 full minutes of low plank moves working the obliques and testing the limits of everyones core and glutes
Namerama: Microwave, Placebo (R), M&M (R), Cheetah
Pledge Prayer Annoucement
Devo: Do what you say you’re going to do. Be true to your word.
Moleskin: M&M was kind enough to tell use how the body doesn’t bend or stretch well in your 50s. Placebo was unhappy with the pace of a progression work out, so we ran an extra staying alive for him. He also informed that Ironman was more badass than Rocketman. Nobody argued or refuted his statement
Cheetah’s Moleskin: Microwave did a great job for his first full Co-Q on a Saturday no less. I know it was good because right as I stood to leave from coffee, the sweet sweet pain from those damn lunges hit hard.