Q: @Fort Knox
Core principles and disclaimer
Warmup
Armageddon to 10 IC, arm circles forward &backward, grady corns, Moroccan night clubs
Down dog calf raises
15 inchworm merkins
20 frog squats
The thang - Cut Your Losses
Exercise A to 100, switching to exercise B at failure doing half the reps left to go too 100, switching back and forth until A reps are done. Run the circle for the 6 between each set.
A shoulder taps 2:1 / B squats
A flutter kicks / merkins
A box cutters / mountain climbers
A Nolan Ryan's/ lunges
Belly to the wall to failure X 2
Wall-sit to Q call
10 Tricep dips IC
COT: Romans 15:13 May the God of hope fill you with all the joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.
Announcements:
See events for details for the family picnic and book club. FiA Endurance launch this Saturday at 8:00 AM. Bring gloves for the workout and a chair to stay after for Q school, coffee, and breakfast. 925 Kentucky Greens Way, Newcastle.
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