• Post Type:
  • When: 11/16/2017
  • AO:
  • QIC: Wojo
  • FNG's:
  • PAX: Oompa Loompa, Slaw, Broke, Blart, Lil Sweet, Pockets, Def Leopard, Short Sale, Tyson, Sister Act

Since the running drills from my VQ were such a hit, I decided to bring some of the favorites back out this go around. We did mix it up with some small block work. Here is what we came up with.

 

  1. Disclaimer
  2. Pledge
  3. Mosey to Small Soccer Field
  4. Countdowns from 5
    1. Side Straddle Hops (cadence)
    2. Burpees
    3. Merkins
    4. Mountain Climbers (cadence)
    5. LBC’s
  5. Block Exercise then Run Drill
    1. Curls -High Knees – Butt Kick
    2. Shoulder Press – Carioca – Switch Sides
    3. Shrugs- Nur – Sprint
    4. Shoulders (Running Motion) – High Skip –Jog
    5. Lunges Blocks above Head – 1 Leg Run – Switch Leg
    6. Single Dead Lift – Goose Steps – Jog
    7. Squeeze Squat (Hold Blocks Together in Front of Chest) – Skips – Jog
  6. Form Run x2
  7. Form Run Build Ups X2
  8. Mary (dont remember all of the exercises but I do know that the Q had to pull rank and move on a few times)
  9. Mosey Back
  10. Announcements, Prayer Requests, Prayer
  11. Q had to be reminded to do Nameorama