October 25th, 2017 By amway

The cold chill this morning was no challenge for 14 pax ready for a good workout. We started off a couple of mins late due to some delays and one Elvis. We made up the time during the mile run. It didn’t take long into the workout before knitted caps and layers started coming off. Great workout today and a lot of hard effort was performed resulting in some red faces.

Warm o rama:

• 1 mile warmup run around Kannon for destination Parking Deck.
  
• Partner up – one does wall squats with hands out while other does high knees for 1 minute then switch. (2 rounds)

The Thang:

Partner up and do the following:

• 100 burpees
• 150 pushups
• 200 air squats

One partner starts the burpee workout while the other partner runs up 6 flights of stairs, then across the parking deck and back down the other stairwell arriving back to their partner to take over for burpee count….. continue until all exercises and reps have been completed.

Mary (IC):

• Bent knee raises x20 right and left
• Side crunches x2 right and left
• Straight leg raises x 20

COT

I really enjoyed leading everyone today and hope to do it again soon. 

Rooster!

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