- Post Type: Backblast
- When: 10/24/2020
- AO: Folsom
- QIC: Sarlacc
- FNG's:
- PAX: Huckleberry, Gumby, Trany, Volt, Mozart, Wire Nut, Freight, Def Leppard, Sister Act, Pizza Man, Oompa Loompa, Stogie, Dr. Seuss, Broke, Bed Pan, Love Boat, Purple Haze, Hacksaw, Wichita,
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.
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