4 men including one sort of new member to the Westbank crewe worked out together on Thursday morning at 5am prompt.
Warmup:
Light jog from AO to parking lot
Side Straddle Hop x 15
Arm Circles x 10 forwards and 10 backwards
Merkins x 20
Mountain Climbers x 20
Main Workout – 7 of Diamonds(4 rounds) — With the parking lot as our square:
Round 1 – x 7 burpees at each of the 4 corners with a mosey in between corners.
Round 2 – x 14 four count flutter kicks at each of the 4 corners.
Round 3 – x 21 merkins at each of the 4 corners.
Round 4 – x 28 squats at each of the 4 corners.
Mosey back to middle of park for ab workouts:
In a circle and on our sixes with each PAX taking turns:
x 15 – 3 count flutter kicks
x 10 – 3 count flutter kicks
x 15 – 3 count cross flutter kicks
x 20 – side sit-ups( left and right)
x 20 – alternate shoulder taps
For 3mins – x 7 ss hops, x 7 merkins, and x 7 jump squats
Final light jog to AO for COT and Prayer.
Thanks brethren for the counting tips and the guidance for my first Q!
