Extra Credit Thursday! Micro-Muscle Discovery Day

AO: BRMS

QIC:@MicroChip

The PAX: @Gigawatt @Bolt @Rikers @Hoff @Shute @Boone

WU: SSHs, Phelps, Chinooks, Leg Stretches, Shoulder Circles, Slow Squats, Calf Stretching

Thang 1

5:30 Minutes each circuit

Circuit 1

  • Coupon raises x 10
  • Axe swings w/ coupon x 10
  • Dips on coupon x 10
  • Curls with coupon x 10
  • Toe taps x 20
  • REPEAT UNTIL TIME

Circuit 2

  • Right side coupon mercins x 10
  • Left side coupon mercins x 10
  • Chest press x 15
  • Coupon Row x 20
  • REPEAT UNTIL TIME

Thang 2

Gifts in the form of Resistance Bands! All done with resistance bands

  • Mozy down the parking lot (75-100 yards)
  • Side step planks x cadence of 10
  • Ankle jumping jacks x cadence of 20
  • Bernie Sanders back down the parking lot
  • Butterfly squats x 15
  • Flutter kicks x cadence of 20
  • Right side shuffle down the parking lot
  • Squat jacks x 15
  • Mercins x 15
  • Left side shuffle down the parking lot
  • Side leg lifts x 10 each side
  • Pickle Pointers
  • Bear crawls back down the lot

Mary: PAX members provided their own favorite core exercise. Finish with 25 big boy situps and banded fair jacks.

COT: @rikers and the story of Hanukkah and how it came to be. Followed up with personal reflection on how one interaction can change someone’s entire day!

Merry Christmas and everyone stay safe.

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