Warm up: tight hamstrings for QIC so we did 10 IC Toy Soldiers, Windmills, 10 Good mornings oyo, 20 IC JJ, various arm/shoulder warm ups as needed

The Thang: Workout inspired by a Bon Voyage Q at Moneypenny a few weeks ago! 

Partner work – Partner 1 does exercise while partner 2 completes round of 4 corners; Swap & repeat – Corner 1 in/outs, Corner 2 sparky crabs, Corner 3 squat jacks, Corner 4 push ups 

Round 1 – lunges; 5 reps 

Round 2 – squats; 10 reps

Round 3 – mountain climbers; 15 reps

Round 4 – American hammers; 10 reps

Round 5 – lbc’s; 5 reps

Unbeknownst to QIC, Nightcrawler workout less than 12 hours ago was heavy on groundwork resulting in sore wrists.  Pax was excited when Plank Ring of Fire was announced along with the 10 full body taps to end our workout. Yay for wrist muscles?!

Abs: 

Plank ring of fire 

Hold L side plank while each pax  completes 5 side plank crunch

Hold plank while pax completes 5 drunken mountain climbers 

Hold R side plank while each pax completes 5 side plank crunch 

Altogether: 

Standing abs – On Q’s count: 10 hc hillbilly, imperial walkers, bicycle crunch to toe touch

10 plank full body taps: shoulder hips knees & toes (thats 1)

Name o Rama