Q: @Barista
Warm-up:
Imperial Walkers x10
Grass Grabbers x10
Michael Phelps x10
The Thang:
Mosey to the stairs.Line up at bottom. First in line runs up and down the stairs 2x while everyone else does exercise. When done, PAX goes to the back of the line and next person runs. Continue until everyone has run the stairs and then switch to next exercise and repeat.
Exercises:
Forward lunge/squat/backward lunge combo
Boy Bands
Monkey Humpers
Curtsey Lunges
Mosey back to mats.
Achin’ Arms:
Reps x8, x4, x1 without stopping
Bicep curls
Forward raises
Side raises
Tricep kickbacks
Overhead Press
5 Minute Abs:
10 exercises x30 seconds each
Plank
Side plank R
Side plank L
Leg lifts
Ankle biters
Reverse crunches
Desdbugs
Flutter kicks
Russian twists
LBCBonus exercises:
X10 each
Chest press
Flys
Skull crushers
Lumberjacks
COT:
Highs and lows from last week
Announcements:
Q calendar is almost full for September! Finish it off and sign up for October!
Book club potluck dinner 9/24
FiA/F3 Halloween party 10/28
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