AO: The Furnace
PAX: Chief, Curtain Call, Stu, Spatzle, Sherpa, Harry, Lloyd, Forker, Panther, Ratatouille, Phunny (DR), U-Haul, Simba, Sweater Vest
Q: Wilson (CSO)
Stretch & Warm Up
PAX stretched as a group and then lined up for sprints from the circle to the corner of 56th & Osborn. PAX ran sprints at 25, 50, 75, 100% and were ready go.
Tabata Style Workout. PAX split into 2 groups and performed each exercise below for 30 seconds on, 10 seconds off, and then switch exercises and repeat this until the Tabata count was done.
One-Legged Squats on bench
Burpees (PAX favorite)
Single Leg Glute Bridge
Step with Knee Raises
Side Straddle Hops or variation of some type of Jacks
The PAX still had some energy so we ran 2 more sprints at 100%.
We could not finish without doing a High Plank for 1 minute.
Post Workout Stretch
Only fitting since the CSO was Q’ing
Welcome DR Phunny and welcome back Curtain Call, Harry & Lloyd, and Simba.
A lot of prayer requests and praises to be lifted up among the group as we head into the holiday and new year. Merry Christmas and Happy Holidays!