Going the distance- game 7 playoff style

May 11, 2018

WHEN: 05/11/2018
QIC: Loonie
PAX: Sweatervest, LaLa, Salpal, Avalanche, Deepdish, Misery, OPEC, 2ply, Peach, Bushwood, Tuco, Kia

Posted on behalf of QIC Loonie:

The Stanley Cup playoffs are well under way, and in that spirit, 15 PAX came to the Falcon today to grind through a game 7 type playoff workout.
4 Grit Grinders made it to EC for Manmakers
Warm up:
SSH 30
IW 20
WMH/ Speed skater lunge- 8
Plank position- alternating shoulder taps
Held plank position- mountain climbers- 15
Held plank position- slow Merkins- 10
The Thang:
Quick mosey to the parking lot island, breaking the group in two to begin Tracers ending with a low squat hold. Returned the other direction with a low squat hold….stick tap to Shakeit for the inspiration on this one.
Quick Mosey to the breezeway for a 14 minute HIIT workout- 30 seconds with a 15 second rest between each exercise of: jump lunges, planks, air squats, Merkins, Pull ups and burpees. 3 cycles total.
Quick mosey to the round about: isometric air squat ladder to 15 and then 50 air press.
The PAX then ran at a good pace from the back parking lot to the front- not surprisingly leaving YHC like Ninja dust.
Once YHC caught up to the group we finished with Mary:
Dead bug 20
V ups – 2 sets (stick tap to Nickleback for this idea)
Flutter kicks- thanks to Bushwood for the assist
COT

Announcements:

YHC asked the PAX for Q feedback via DM-need the feedback to get better!

Encouraged the PAX to reach out to F3 brothers we haven’t seen in a while/ since the winter.
Peach reminded the group that he and Cooter are collecting shoes for Open Table Ministries
Thanks to the PAX today for this opportunity to lead you all.