ABCs Return to Iron Horse

5 PAX arrived at Iron Horse on a brisk 45 degree morning for some ABCs in King Commons. QIC was hopeful for a better turnout to give IH a solid start on the burpee challenge but those who showed would put in the work to get started right.

DISCLAIMER

PRAYER

COP

TTT – 10 IC

Imperial Walker – 15 IC

Slow Squat – 10 IC

LBAC – 10 IC then reverse 10 IC

Slaughter Starter – 20 burpees OYO

Mosey to King Commons park

THE THANG

Recycled from the original Q from 8/4/18

Descending from the road just in front of the JC public library down to King Commons, there exists a pristine hillside with 7 levels just begging to be part of a Q. Game on. Simple as ABC….Abs, Burpees, Cardio. Starting from the bottom, perform 5 burpees, and then run back to the starting point for the first set of abs. Next round has 5 burpees at the start, then move to the first level for 5 more burpees, and then return to the starting point for the 2nd round of abs. Rinse and repeat (basic ladder format) all the way up the hill which consisted of a total of 8 levels. 8 levels = 180 burpees…..but the burpee train made a visit in the first so that added to the total. QIC was very clear that the burpee train was in addition to the Q and would not “count” toward the ladder totals. If all 8 rounds were completed plus the slaughter starter, that is 200 burpees plus the train.

• LBC – 15 • American Hammer – 15 (R+L=1) • BBSU – 15 • Flutter Kick – 15 (R+L=1) • Mountain Climber – 15 (R+L=1) • Heels to Heaven – 15 • Imperial Walker – 15 (R+L=1) • Plank Taps – 15 (R+L=1)

MARY

American Hammer – 30 IC

Flutter Kick – 30 IC

Dying Cockroach – 12 IC

Plank – 60 sec

CIRCLE OF TRUST

PRAYER