Warm-up:
SSH- 15 IC
Moroccan Night Club- 30 IC
Squats – 10 IC
Pledge
The Thang:
YHC announced to the PAX that we would start on our six for an Abstravaganza oh and this is just the beginning…all exercises done with minimal breaks in between.
In and Outs with arms up -25
Freddie Mercury’s forward with arms up in seated V position – 25 /Then Backwards for 25
Crunchy Frog – 25
Wide leg sit-ups – 25
Fifer Scissors- 25
Hip Rock and Raise – 25
Heels to Heaven- 25
V-Up/Roll-ups -25
Oblique V-ups Right Side -25 /Then Left side -25
Leg Climbs Right leg – 12/ Then Left Leg 12
And to put the cherry on top….
American Hammers -50
After that joyous experience (I think my intestines are still at Poston Park) the PAX moseyed to the playground for some pull-up and Merkin action… and on to the rest of the Challenge…
Wide Pull-ups -10 then Merkins -20 – X’s 2
Chin-ups 10 then Military Merkins (elbows in) -20 – X’s 2
Close grip pull-ups -10 then Werkins -20 – X’s 2
Vaulter pull-ups right forward 10 then Staggered Merkins left forward -20 -X’s 2 (switching arms for second round)
Burnout phase- 3 of each of the above listed pull –ups paired with 5 their corresponding Merkins.
After this the PAX moseyed for a little cool down ( at this point Freight told me the Q schedule was full for the rest of the year) then back to the flag. 3 ½ minutes left…
Floppy Disk called out – 20 Burpees OYO
2 1 /2 minutes left …Freight called out any variation of plank …so that’s what we did!
As this was My VQ and I wanted to hit it fast and hard…. today was definitely not for the faint of heart. It looked much better on paper.
COT
Proverbs 27:
17Iron sharpens iron,
and one man sharpens another.
It was an honor to lead today men!
Tool Time