11/26/22
QUADRANTS
PAX: Deflator, Toast, Almanac, Dorothy, Animal (QIC)
Weather: Started off chilly but once sun rose, maybe 42 F

W-A-R: QUANDRANT #1
SSH-20
Air Squats – 15
Bird Dogs – 15 each side
Dead Bugs – 15 each side
Bridge Marches – 10 each side
Leg Lifts – 10
Dirty Dogs – 15 each side
Imperial Walkers – 10 each side
Micheal Phelps – 10
Cherry Pickers – 20
BioFeedback – 1 min

QUADRANT #2 & 3

10 min EMOMs – 3 rounds

Round 1 –
2 Box Cutters and 2 Freddy Mercury’s – add 2 reps every minute
-minute 6 & 8 were rest minutes – made it up to 18 reps each – ouch!

Round 2 –
5 Merkins on Coupon and 5 OH Presses – add 1 rep every minute
-minute 5 & 8 were rest minutes and made it up to 14 reps each

Round 3 –
10 SSH and 10 LBCs – add 2 reps every minute – no rest minutes
-made it to 28 reps of each

QUADRANT #4 – Cool Down – BROGA
-Child’s Pose – center
-Child’s Pose – right
-Child’s Pose – left
-Cat/Cow
-Thread the Needle – right
-Thread the Needle – left
-Sky Reach – right
-Sky Reach – left
-Downward Dog
-Cobra
-Glute Bridge
-Leg Tuck – right
-Leg Tuck – left
-Leg Tuck – both legs
-Butterfly Stretch
-Elbow to Knee – right
-Elbow to Knee – left
-Hands to the Sky
-BioFeedback

C-A-R/N-A-R

COT
Almanac on one car until second one gets fixed
All those traveling this weekend

Picture
Anthem