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!