Getting over being sick, so tried to get creative and find a way to delegate (and not have to count aloud too much). Arrived to the AO and was greeted with the pleasant aroma of Nitro Blend TM brewing and the less than pleasant sounds of some atypical Nitro tunes.

Disclaimer. Quick warm-up. And then on to the Main Event.

EMOM (Every Minute On the Minute). There were 40 sheets of paper in a bag – 20 exercises, each listed on two separate slips. We took turns and drew a slip EMOM. We did that exercise, with the rep count increasing every minute. The first minute was one rep; second minute was two reps; and so on and so forth up the fortieth minute, which was 40 reps. In some cases, we couldn’t knock out all the reps in the minute, so we just went until that minute expired and moved on to the next minute.

Exercises:
• Burpees
• Double Merkin Burpees
• Merkins
• Diamond Merkins
• Wide Merkins
• Hand-Release Merkins
• Squats
• Jump Squats
• Johnny Dramas
• Lunges
• Gas Pumps
• Flutterkicks
• Dancing Chilcutts
• Dry Docks
• Mountain Climbers
• Imperial Walkers
• Freddie Mercury
• SSH
• Peter Parkers
• Spider Merkins

Announcements
• Education Breakfast next Wed. at Chatham Mills. Hit Mothman or Brotox up for details.
• Q Sheets can always use your support.

COT
Being sick is never fun, but it’s part of life. There will always be times when you’re not operating at 100%. Hopefully you have a solid support structure on which to lean to help cover your slack. Similarly, when others around you can’t operate at 100%, be the support needed. Thanks for being my support today, guys.