YHC experienced some great full-body workouts at tobacco road during the past couple of weeks. I tried to stick with the theme and keep us working on a Full-body Workout with more concentration on Abs and Core.
Unfortunately, we lost Cosmo's presence in the ME due to the DUKE – UNC talk during the EC ruck. The conversation with Knope and Scappi destroyed his mood and, I believe, increased his stress level to 10 out of 10, and he just decided to leave us. LOL
The day's highlight was returning our legendary Scapula to the gloom after his recent ankle injuries. We were all so happy to see him back.
we started by warming up our bodies by doing the following workouts,
– Good morning – with Claps since we had the Nantan in the gloom.
– Imperial walker, and we mosied to the field to continue our warmup by starting some hip stretch and JLo to the 18 line mark while bear crawling.
Our other type of movement back to the End Line was the Inchwormer to hip truster or alternate lunges. We also did some kicks to toe touch.
On Wednesday at the TKD, we had a great 3 Quads workout, which encouraged me to follow that lead and create a similar activity for my turn.
YHC had four exercises for each Quad to be repeated Three times in 30S work -15S rest – we had a 1-minute rest after finishing the Quad.
30-15 X 4 and rest a min
Quad 1
– Frog Squat 5 to air Squat 5
-SSH 5 to High knees 10
– Wide Push up 2 to Wide mountain Climber 10
– 2 alternate reverse lunges to 1 courtesy lung
Quad -30-15 X 4
– Inchwormer to shoulder taps – walk back up to 2 squat jump
– 3 tabletop to 6 Russian kicks
– 2 slow Alternate Everest Climber to kick out.
Quad 3
– WW2 with Knees Open
– Alternate Side Planks for 15s each
– Flutter Kicks
-Heels to heaven

Stretching was the last part of the workout, which took 9 minutes. All the pax walked back to the Startex. The announcement and prayer request was for Quarterly Report and Cosmo to feel better.
The Nantan kindly accepted my request and took us out, and I enjoyed his words and wishes.
Oh, there was also some mumble chatter between Scapi and Floyd that contained the word #WIFE- and y'all- (I've been living in the south long enough to be qualified to use this word) know my response to that word. #MyWIFE