Mothership VQ
THE SCENE: It was rainy
F3 WELCOME & DISCLAIMER
Yes
WARM-O-RAMA:
- SSH IC x 40
- Daisy Pickers IC x 20
- Windmills IC x 20
- Imperial Walkers IC x 20
- Hillbillies IC x 20
- Fwd & Bwd Arm Circles IC x 10 each
- Merkins IC x 10
- Annies IC x 10
- Seal Claps IC x 10
- Plank Jacks IC x 10
- Groiners IC x 10
THA-THANG:
THANG 1
- Indian Run up the hill
- Indian Bear Crawl back down the hill
- Indian Crab Walk up the hill
- Indian Run back down the hill
THANG 2
- Bear Crawl 1-2-3
- P1: bear crawl to 1st enclave and crawl bear back
- P2: start on exercises
Exercises were:
- 100 Merkins
- 200 LBCs
- 300 Squats
THANG 3
- Route 66
- Exercise: Merkin
- Start at 1st lightpole and do 1 merkin, run to next lightpole and do 2 merkins……..all the way to 11 for a total of 66 merkins
THANG 4
- Red Barchetta
- 100 yard dash / 100 SSH
- 75 yard dash / 75 Mountain Climbers
- 50 yard dash / 50 LBCs
- 25 yard dash / 25 merkins
- 10 yard dash / 10 burpees
THANG 5
BATWINGS
- Forward Arm Circles IC x 20
- Backward Arm Circles IC x 20
- Seal Claps IC x 20
- Overhead Claps IC x 20
MARY:
- Gas Pumps IC x 15
- BBSU IC x 10
- Alternating Shoulder Taps IC x 15
- Plank around the Circle – count to 50
- Hello Dollys IC x 15
- Flutter Kicks IC x 15
COUNT-OFF & NAME-O-RAMA
7 PAX, 0 FNGs, Soulja Boy, Snowman, Orange Julius, Peeping Tom, Daniel Tiger, Hot-N-Ready, Rabbit (QIC)
CIRCLE OF TRUST/BOM:
I am sure there was some inspirational stuff said.
MOLESKIN:
Don’t wait a long time to do your backblast. I guess better late than never…
ANNOUNCEMENTS:
They are all irrelevant now.
