08/08/2020 - adhoc - The Grove- EMOM in 10

AO: AdHoc

When: 08/08/2020

QIC: Whole Coconut


Number of Pax: 10

Number of FNGS: 0

Pax Names:

Namaste, Mater, Killa, Sweat pants, Birdie, Straight Shooter, Shrinky Dink, Guac, Partly Cloudy


Whew! How I have missed the Q spot! It was fun but nerve-wracking to make sure we had a good beat down on deck after a few months away! I’m loving the new Grove location and the cooler morning did not disappoint although the humidity did.

The Thang:

We started with a warm up of arm circles, Michael Phelps, windmills and full stretches. We took a lap around the circle and stopped at the “quarter- points” to do a handful of high knees as we traveled.

Today’s beatdown was a new take on the “Every minute on the minute”. We had a list of 10 exercises with a goal of 25 reps per exercise:

tricep extensions

hammer curls

upright rows

gorilla squats (back lunge +squat combo)

side lunges

dead lifts

plank jacks


dead bugs

reverse crunches

When the timer started we had 1 minute to get 25 reps. If we finished early we earned rest, if not, when the bell sounded we started the next exercise at the top of the minute. We found that gorilla squats, side lunges and dead bugs exhausted our timer. After the round of 10 we ran a lap with high knee stops. We worked hard and completed 4 full rounds plus 5 laps!

COT included prayers for health, wellness, support and protection.

What a great morning to see everyone bright and early in the Grove. Thanks for letting me make a guest Q appearance ladies!


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