Day: February 6, 2017

12 men showed up this morning to participate in my VQ. After the Pledge of Allegiance we began….

Warmup: Side Strattle Hops Arm windmills Imperial Walkers

We then moseyed to the park and partnered up. Each team had to complete 100 Derkins while the partner did squats.  Then 100 dips and flutter-kicks. Took a little run around the park and returned for round 2.  50 Derkins/squats and 50 dips/flutter-kicks. Moseyed to the parking lot to complete 10 lunges and 1 burpee.  (two rounds)

Went to the hill and performed 3 rounds of sprints while partner did WWI sit-ups.

Returned to complete derkins/squats and dips/flutter-kicks (40-30-20-10)

Found a nice wall and did wallsits while one ran a short distance and returned.

We finished with an indian run.

I would to thank everyone for working with me during my VQ. This will be the first of many.