Q showed up not feeling 100%, but we got thru it together! Remembering when you only have 40% and you give 40% that’s still 100% – that’s our motto for this workout.

Disclaimer & Warm Up: Run the pickle, stopping at each corner for warm up exercises

Ring of Fire WAVE:PAX in a circle like Ring of fire. Series of Static and hold moves in a wave. Example: Q has everyone hold a squat, Q starts and drops to a plank, person to the right then follows and drops to a plank, quickly all the way around the circle. When it gets back to the Q, she pops back up into a squat hold and rest of pax follow. They continue to go back and forth between Plank and squat hold until the song is over.  

The Thang:While a song is playing, do 5 or 10 reps of a strength exercise, travel to the end of the parking lot, do 5 reps of cardio, travel back. You get to pick mode of travel – sprint, skip, walk, shuffle, etc  Keep going (rinse and repeat) until the song is over. 

Song Cardio Strength
Tubthumping Burpees 5 Bicep curls 10
Push It Push ups 5 OH Press 5
Jump Around JJ 10 Weighted calf raises 10
Fighter Punches 10 HC Bear Trap (bear hold, renegade row, hop legs out/in) 5
Burning Love Monkey Humpers 10 Dead lift 10
Hillbilly Bone Hillbillies 10 HC Woodchops on knees 5/5
Sparks Fly Sparky Crabs 5 HC Chest Fly 10
500 Miles Skaters 5 HC OH March 5 HC

COT: “The obvious way to buy back your time is to pay someone to do something for you. Pay the mechanic to change your oil or a dry cleaner to press your suit. The less obvious way to buy back your time is to say no. Passing on a promotion might “buy” you more time with family. Declining the dinner invite might “pay” for the time you need to exercise. We buy back our time not only with the money we spend, but also with the opportunities we decline. The more clearly you know how you want to spend your days, the easier it becomes to say no to the requests that steal your hours.” ~ James Clear