ABC’s

2.19.2020 ABC’s

PAX- Pinocchio, Sabbath, Almanac, Chew Toy (Q)

Mission

Core Principles

Warmup

  • Hairy Rockettes
  • SSH
  • Arm Circles

Letter Rep Exercise

A 50 SSH

B 20 LBC

C 30 Squats

D 15 Merkins

E 1 min Wall Sit

F 10 Burpees

G 4 40 yd Dash

H 20 Squats

I 30 SSH

J 15 Flutterkicks

K 10 Merkins

L 4 40 yd Dash

M 20 Burpees

N 40 SSH

O 25 Merkins

P 30 Flutterkicks

Q 30 LBC

R 15 Burpees

S 30 Burpees

T 15 Squats

U 4 40 yd Dash

V 3 min Plank

W 4 40 yd Dash

X 60 SSH

Y 10 LBC

Z 20 Merkins

J 15 Flutterkicks

A 50 SSH

R 15 Burpees

E 1 min Wall Sit

D 15 Merkins

W 4 40 yd Dash

A 50 SSH

T 15 Squats

E 1 min Wall Sit

R 15 Burpees

R 15 Burpees

O 25 Merkins

B 20 LBC

E 1 min Wall Sit

R 15 Burpees

T 15 Squats

S 30 Burpees

U 4 40 yd Dash

N 40 SSH

N 40 SSH

Y 10 LBC

D 15 Merkins

E 1 min Wall Sit

L 4 40 yd Dash

L 4 40 yd Dash

J 15 Flutterkicks

O 25 Merkins

H 20 Squats

N 40 SSH

Totals

16- 40 yd Dash

90- Burpees

30- Flutterkicks

30- LBC’s

80- Merkins

50- Squats

220- SSH

4 min Wall Sit

COT

COR

NOR

Announcements- Sign up to Q a workout! GoRuck DC Light this weekend. Capital convergence in March

Prayer

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