Q#1

AO: The Scorch
Beatdown Date: 04/02/2021
Q: Live Wire
Pax: Chop Shop, Fletch, Mushu, Outback, Wax Off
FNG: Punch Card
DR Pax:

Intro:
Introductions, Core Principles, Disclaimer – Welcomed FNG courtesy of Chop Shop or “Chop Chop” as FNG thought it was the entire BD.

The Thang:
Warmups
SSH
Arm Circles
Moroccan Nightclubs
Iron Cross

L – Lap (Mosey) around the park – 5 Min
I – Imperial walkers x 30 IC
V – Vigodas (Abe) x 25 IC
E – Elbow Low Planks – 1 min x 2
W – Wall Sits – 30 Sec x 2
I – Iron Hulks – To 7, back to 1
R – Recovery Mosey – 5 Min
E – Escalators x 10 merkins, 20 burpees, 30 high knees, 40 squats, 50 lunge-walks
S – Squat Jumps x 15 IC

1 – 17s. BBall Court Sideline to Sideline 17 times.
S- Suicide BBall Court x 1
T- Twinkle Toes – 1 min x 2

Q – Quitting Time (Mary)
American Hammers
Sweat Angels
Flutter Kicks
Windshield Wipers
LBCs
Sprinter Stances

COT:
Recapped on a concept from a book Q is reading, Leadership and Self Deception by the Arbinger Institute. Self Deception and discipline- how we allow ourselves to believe our own self-betrayal to justify our behavior. In life, fitness, diets, work and family – it’s always relevant. Thanked the crew for supporting my VQ!

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