Lipstick Delegation Tour Day 1
EC: Papa Emeril, Slide Rule, UTI, Dawgpound, Cowboy, 187, Axe
Warm Up: Mosey around the lot and circle up on BBall courts.
SSH x50
IW x15
Hil x15
Plank position: Hand Release Merkins x10
Mountain Climbers x10
At this point YHC informed the Pax that it was delegation week. YHC would be Qing 5 straight days and delegating a 20min portion of the workout to a PAX member. Day 1 UTI was choosen
The Workout:
Mosey to the rock pile and bring a rock back to the BBall courts.
On your six and air press x20
American Hammers x20
Overhead Press x20
Repeat x2
Then UTI delgated his delegated portion to Dawgpound for Rock sings. YHC had enough when Sir Dawg got up to 44 count and took the Q back over. Rocks returned
Mosey to the bottom of the ramp and split in two groups.
Group 1: Run to staircase and go up and down 3x with Star Jumps x10 at the bottom and run back
Group 2: Hand Release Merkins x10, Merkins x10, Childs Pose for 10 seconds (Q was a little sore from the weekend) Diamond Merkins x10 Repeato until Group 1 came back.
Group 1/2 switch and repeat x2
Mary: Low Slow Flutters x20, LBC x20, Box Cutters x20
Announcements: Frosty December 7. Shirt Orders by 11/20
T-Claps (Recognition): UTI for picking up the Co-Q in the moment (wink, wink)
Prayer: Quiver’s Family, Pax running this weekend
Enjoyed it, See you at the Nut