16 strong this morning for YHC's VMQ.
Warmorama:
Run around parking lot, high knees & buttkickers.
20 SSH IC
10 Toy Soldiers IC
15 Cotton Pickers IC
12 Merkins IC
Downward Dog with calf stretches
Cobra stretch
15 Imperial Stormtroopers IC
The Thang:
Mosey to ramp.
100 merkins, 200 LBC's, 300 squats
Round 1:
Partner 1 Merkins x 10 while partner 2 planks, switch at 10, and repeato until they reach 100. Run lap up ramp and back down to starting point.
Round 2:
Partner 1 LBC's x 20 while partner 2 holds legs out at 6", switch at 20 count, and repeato until they reach 200. Lap up ramp and back.
Round 3:
Partner 1 Squats x 30 while partner 2 does Al Gore, switch at 30 count, repeato until 300 reps. Lap up ramp and back.
Mosey to the rock pile for some upper body work.
Full curls x 10
Skull crushers x 10
Shoulder press x 10
Diamond Merkins x 10
Full curls x 10
Skull crushers x 10
Shoulder press x 10
Full curls x 10
Skull crushers x 10
Shoulder press x 10
Wide grip merkins x 10
Mosey to parking lot for Mary
Crunchy Frog x 10 Deep Dish
Dying Cockroach x 10 MoopDog
Breakdancer x 12 Omega
Burpees x 10 Uncle Rico
J Low Hat Trick
Mumblechatter was quickly silenced when the lazy Dora workout kicked in; as expected it picked up as soon as there was some breathing room. YHC was reminded
that full curls go all the way down (thanks Smores…). At least one of the PAX did not follow directions and brought a boulder size rock up. It was not fun.
Nice addition of the Breakdancer by Omega. Haven't seen that one in awhile!
It was great to hear 8 "Respects" this morning. Well done!
It's an honor and a blessing to be able to get up and lead. Thanks to the PAX for the strong effort.
Deep Dish