Old School Q(school)

4 crazy souls got together at 5 to get in some extra credit before Etch brought the Q. 3 more decided to show for the, no running Q. It was COLD!

DISCLAIMER

Warm up

• SSH x my cadence
• Arm circles fwd, bkwrd
• Seal claps frnt, ovr hd
• Arm pretzel
• Raise roof
• Samson
• Windmill
• Toy Soldier
• Through the tunnel

The Thang
Squats x10 IC
Squat jump, over block x10
Sumo Squat x10 IC
GROUP 1 Broad Jump then Mosey

GROUP 2 KB Swings

Repeato

Mericans x10 IC
Left hand, right hand – 5 each IC
Mericans feet on block x10 IC
Curls x10 IC
OHP x10 IC
Skull Crushers x10 IC(ostanza)
Lawn mower x10 each side

Repeato

Curls Finisher
OHP Finisher

Mary
Flutter kick with block press
JLo
Jenny on the Block

CIRCLE OF TRUST
PRAYER
MOLESKIN

• PaX got an impromptu Q School today, everyone shared the cadence
• I love these old school BeatDowns….Q led.  No man left behind style.
• Great coming out to KP, thanks Tink

ANNOUNCEMENTS
Things are going on.  Prayers for the Ms out there!