11 PAX +1 dog gathered in almost freezing temperatures to take the V out of VQ for Bertha. It was a pleasure to lead this group of leaders.
Warm-O-Rama
20 SSH IC
20 Mountain Climbers IC
10 Cotton Pickers IC
10 Imperial Storm Troopers IC (maybe they were Hillbillies)
Indian Run 1x (is that PC?) around the parking lot and to the track
The Thang
400 Meter Merican Medley
Karioke left 100 M
10 Mericans
Sprint 100 M
10 Mericans
Karioke right 100 M
10 Mericans
100 M Sprint
10 Mericans
To the bleachers
10 Dips IC
Box Jumps to the top, 10 calf raises (3x)
10 Incline Merkins IC
Mosey to pull up bar
10 overhand pull-ups
PAX in line hold high plank
10 underhand pull-ups
PAX in line hold low plank
To the DU bars
20 overhand DU pull-ups
20 squats
20 underhand DU pull-ups
20 monkey humpers
20 hammer DU pull-ups
Mosey to loading dock
5 hop on dock (right)
PAX wall sit
5 hop on dock (left)
PAX wall sit
Mosey to flower beds
10 (Unscheduled) Monkey Humpers
10 Decline Mericans IC
20 step ups (right leg first)
10 Incline Mericans IC
20 step ups (left leg first)
Mosey to launch pad for Mary
WAIT – VQ puts the V in Q, Saturday workout ends at 8!
Line up facing up hill in the parking lot
Bear crawl 1 row
Broad jump 1 row
Lunge walk 1 row
Mosey back to bottom
Still have time left….Repeato!
Still have time left…
Crab walk 1 row
Side lunge 2 rows
Mosey to launch pad for Mary
15 Freddie Mercury’s IC
15 Low Flutters IC
15 Box Cutters IC
5 Dr W’s
10 American Hammer IC
Reflection
Proverbs 3:5-6
5 Trust in the LORD with all your heart and lean not on your own understanding;
6 in all your ways submit to him, and he will make your paths straight.
Isaiah 43:2
When you pass through the waters, I will be with you;
and when you pass through the rivers, they will not sweep over you.
When you walk through the fire, you will not be burned; the flames will not set you ablaze
Special Prayer Requests:
Closer's dad after having a stroke this week
Clubber's daughter recovering from surgery on Monday
Moleskin:
- Like a true V, it was fast…..counts were screwed in the 2nd warm up exercise, thanks to Clark for pointing that out
- Cutler let us all know what he thought of the warmup as soon as we got to the track, good thing DC had a doggie bag
- Closer was extremely excited with the running and jumping portions of the workout, just what the doctor ordered for a twisted ankle – T claps for hanging
- Spork's abs are still sore from Weds workout, Friday KB soreness will set in tomorrow
- Opportunity taken to scare off a car near the flower beds with 10 unscheduled monkey humpers – driver was pulling away at #2
- Thanks to all PAX for pointing out we had 15 more minutes in the Saturday workout when VQ was ready for Mary
- Cutler will race any PAX except Abrams (how does a guy with 2 legs run faster than a dog with 4?)
- We missed Hefty, School Bus & Zip Lock this morning, hope their events went well
- Thank you for allowing me to lead these fine men!