10 faithful converged in the Abundant Hope Church parking lot for a change of pace workout with a guest Q.

The Thang:

3 warm up laps around church property

COP: 10 burpees (had to start off strong that this wasn’t going to be your typical Little Mike as Q workout!), 30 SSH, 20 squats, 20 imperial walkers, 10 squat-merkins, 20 mountain climbers, 10 merkins, 20 bicycles

Line em up facing the long way of parking lot.

Sprint down and back

Karaoke down and back

side shuffle down, sprint back, change sides-repeat

Lung walk down, lunge walk 1/2 cave man walk 1/2

Modified beat- suicide with 10 squats 1/2 way, 10 merkins at starting line

Repeat with backwards run and 5 burpees

Plank series

Frog jump 1/2, alligator merkins 1/2

Frog jump 1/2, peekaboo street jumps 1/2

6 MOM (Beacon departs a little early…. missed the 4th quarter)

Mosey to hill in front of church

Bear crawl to top of hill, 5 merkins, jog down, 10 squats, repeat for 5 cycles

Partner up, partner A wheel-barrels up, jog down, partner B wheel-barrels up, job down, 10 sumo squats- repeat for 5 cycles each

COT

Moleskin: A solid hard work put in by all this morning. T-claps to Little Mike for keeping the mumble chatter going throughout the pax…. didn’t realize he was bilingual either…

Shout out to the Fort pax that joined this morning, Crab Cakes, Beacon, Cake Boss! Beacon and Cake Boss live a little too close for coming up with excuses for fartsacking on future posts.

BTW, who get’s named Iron Lady…. just saying….

WWL