Introduction

My opening lines were a little rough for me on this VQ, but as they say: when falling, dive. Pax were supportive, so off we went.

Warmarama

Mosey to the south lot next to the basketball courts, then

• side straddle hop ic x20
• cotton picker ic x10
• sungod ic fwd x10 backward x10
• windmill x10
• downward dog incl peddle feet

Shoulder Burn Down

Then set up in a shoulder to shoulder line facing west

• merkins sc x10
• plank hold
• right arm forward, static hold for 10 count, then left arm forward, static hold 10 count
• plank hold
• bear crawl forward with carolina drydock at each parking space line across half parking lot
• get up and run forward (west) to light pole, then run backward (east) back to where we started with the merkins

Leg Burn Down

Move to adjacent basketball court, line up shoulder to shoulder looking across court facing south

• squats ic x10
• squat hold
• squat pulses ic x10
• squat hold
• suicides ladder across court and back: touch 3pt line, then half court, then other 3pt line, then full court, then other 3pt line, then half court, then 3pt line, done

Chest/Shoulder/Tri Burn Down

Mosey back to picnic shelter, alternate upper body work with laps around tree-of-life loop

Round 1

• bttw 15 count each man
• bttw derkins (skeptical pax) sc x10

Mosey around tree-of-life.

Round 2

Back to picnic shelter.

• dips ic x15
• erkins ic x15
• step ups x15
• picnic table derkins x15

Mosey around tree-of-life.

Round 3 – Peoples Chair Interlude

Mosey to wall around baseball field for peoples chair against wall, 9 count each man with all pax doing air presses on the count. Followed by low slow flutter ic x15.

Round 4

Back to picnic shelter.

• dips ic x15
• erkins ic x15
• step ups x15
• picnic table derkins x15

Mosey around tree-of-life.

Round 5

Back to picnic shelter.

• dips ic x15
• erkins ic x15

Mosey around tree-of-life.

Round 6 Mary

• LBC ic x15
• Freddy Mercury ic x15
• American Hammer ic x15
• WWI x10 (should have started with this, could barely do it at the end of Mary)

Round 7 Cool Down Stretch

Yes, stretching at the end as nature intended. Mumble chatter to include “my body doesn’t go like that” and “this is some Richard Simmons shit”.

• runners lunge right leg forward, right knee next to right shoulder, add mini pushups sc x10, add twist with right arm in air 10 count (left hip flexor)
• runners lunge left leg forward, left knee next to left shoulder, add mini pushups sc x10, add twist with left arm in air 10 count (right hip flexor)
• bent over straight right leg forward, left leg knee bent, touch right toe (right hamstring)
• bent over straight left leg forward, right leg knee bent, touch left toe (left hamstring)
• downward dog peddle feet (calves)

Hard Stop

Thank you Pax for giving me the opportunity to lead!