Quarters Q

Disclaimer

COP – Sugar

All you need is a quarter, running shoes and a cool 48 degree morning.

Warm-up

• Motivators from 7
• TTT IC x 10
• LBAC IC x 10
• LBAC reverse IC x 10
• Overhead claps IC x 10
• Imperial Walkers IC x 10

The Thang

Run ¼ mile.  Flip quarter to decide  which exercise.  If heads, then merkins or monkeyhumpers.  If tails, one of the ab exercises for the Ab April challenge.  All reps are 25 each.  Repeat quarter flips a total of 3 times.  End with a 100 second plank.  Rinse and repeat until time.

Mile 0.25

• 25 Merkins
• 25 Merkins
• 25 American Hammers (25 points)
• 100 second plank (100 points)

Mile 0.5

• 25 Monkey Humpers
• 25 Reverse Crunches (50 points)
• 25 Monkey Humpers
• 100 second plank (100 points)

Mile 0.75

• 25 Merkins
• 25 Merkins
• 25 Merkins
• 100 second plank (100 points)

Mile 1.0

• 25 V-Ups (75 points)
• 25 Monkey Humpers
• 25 American Hammers (25 points)
• 100 second plank (100 points)

Mile 1.25

• 25 Merkins
• 25 Hello Dolly (50 points)
• 100 second plank (100 points)

Total Ab Challenge points = 725 points

Mary – No time

Announcements – Q is open 4/17.  All other dates are filled this month

COT/Prayer