7 PAX made it out on the Monday after the Back Woods Brawl to run. Unfortunately they had to follow the VQ around and around until time was up…I had a blast!
Disclaimer (the PAX were all experienced but felt I needed to warn them anyway)
Warm Up IC
- 15 SSH
- 15 Don Quixote
- 15 Imperial Walkers
- 15 Goofballs
- 10 Burpees OYO
The PAX made their way around the school building at fellowship pace with some friendly conversation. Pit stop at the side/gym entrance for 30 decline Mericans (not incline Mericans, thanks Roscoe!). Once the PAX finished that we made another lap around the school and another 30 declines.
Mosey down to the small roundabout for the real work. The PAX was instructed to sprint from the start to the first road hump where we did 20 Prisoner Squats. Sprint to the next road hump for 20 LBCs. Sprint to the next hump for 20 more Prisoner Squats. Sprint to the stop sign and plank til the 6 arrived. From the stop sign we ran to the artwork at the top and planked til the 6 the arrived. Recovery jog back down to the starting roundabout.
Rinse and repeat with 10 Burpees OYO at the end to top it off.
Mosey back to the parking area.
- 15 Nolan Ryans each side
- 15 Dying Cockroaches
- 15 Flutter Kicks
- 15 Plank Jacks
- 15 Dolly
Once that was done the PAX pointed out that we had to go until 6:15 (2 more minutes) so I kicked it to Roscoe for some improv.
- Homer & Marge
Thanks for putting up with my VQ today men. It was awesome!