Black Top Pearl (Quimby’s Parking Lot)
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Date/Time
Date(s) - 07/12/2023
5:30 am - 6:15 am
The Q:
Juice
Location
Quimbys Parking Lot
Categories
Bootcamp Style beatdown in the spacious parking lot
1
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Q: Spokes
Started with 5 core principles, credo
400m jog for warm up
Keeping it Simple Tabata-45seconds on, 15 seconds off. Two times through the 18 exercises.
1. Side Shuttle Hop
2. Merkins
3. Squat with Block
4. Leg Raises While Holding Block
5. Manmakers
6. Side Crunch with Block
7. Deadlift with Block
8. Plank
9. Dips on Block
10. Calf Raises
11. Block Press on Back
12. Block Swings
13. Windshield Wiper
14. One Arm Bent Over Rows with Block
15. Overhead Press with Block
16. Block Curls
17. Roll Ups
18. Bird Dog
Ended with COA, NOA, COT, Prayer
Pax: Spokes, Patch, Irish Springs
Blessed and honored to lead on a humid summer morning.
Spokes