Day: October 27, 2020

We had a great turn out for my VQ. I was super excited to lead for the first time. It went a little like this:

Warm up with 5 burpees, 10 IC gravel pickers, 20 merkins, 10 IC side straddle hops

We then moseyed to the lower parking lot where 12 stations awaited us. Each station had 2 different exercises to be done in 2 rounds. After each exercise, a lap was made around the parking lot back to the the same station and a lunge walk was done to the next station. Below is the exercise at each station:

Station 1:  30 flutter kicks,  30 American hammers

Station 2:  30 knee crunches,  6″ hold for 30 second count

Station 3:  30 V-Ups,  30 Seated In & Outs

Station 4:  30 Bicycles, 25 Big Boys

Station 5:  30 Circles to Right (6″), Plank hold for 30 second count

Station 6:  30 Circles to Left (6″), 25 sit-up rotations

Station 7:  30 Merkins,  10 Burpees

Station 8:  30 Arm Presses,  30 Monkey Humpers

Station 9:  25 Mike Tysons,  30 Calf Raises

Station 10:  30 Squats,  25 Merkins

Station 11:  10 Burpees,  30 Side Straddle Hops

Station 12:  30 Mountain Climbers,  30 Moroccan Night Clubs

We then moseyed back to the tennis courts and we then did 5 mins of Picking Cherries, Dropping Cherries and Over head claps with out dropping arms. Each minute was ( 30 sec picking, 20 sec dropping and 10 sec claps) x 5.

Finished with 22 Merkins for the Vets, with a little word from the Good Book!! Wichita made announcements and we closed in prayer.

We had a good crowd at Folsom this morning and I was chomping at the bit to bring a good workout. It went something like this

Warm up:gravel pickers,ssh,squats,merkins,Mtn climbers,all x10 I C FYI sister act this is a warmup😉

Then we moseyed to the soccers field and did 20 merkins 20 big boys 20 calf raises ran the hill x4

next we moseyed to the stage and did 20 derkins 20 monkey humpers x4

20 incline merkins 20 leg raises x4

then moseyed to back picnic shelter for pull-ups to failure and 20 split squats x4

10 tricep dips 10 hanging knee raises x3

times up qic closed in prayer Wichita made announcements I shared php 4:8 with the guys and talked about how the verse convicted me that’s it fun was had by all thanks for the opportunity to lead