The morning after the crazy Ivan 5 PAX met in front of NOMA for YHC’s VQ. As it was about 20 degrees cooler than yesterday, YHC gave the disclaimer and started our warm up.
Warm up
SSH x 20
Abe Vigoda x 15
Forward Arm Circles x 15
Dying Cockroach x 15
Peter Parker x 15
Parker Peters x 15
With Warmup wrapped up, PAX Indian Ran over to the Great Lawn for:
Four Corners Escalator
1st exercise in one corner, run to the next.
Burpees x 10
Merkins x 20
LSS x 30
LBCs x 40
After the 4th corner, PAX completed another set, this time working down the ladder. Running to a new corner and then:
LBCs x 40
LSS x 30
Merkins x 20
Burpees x 10
Pax then formed a line and Indian Run over to Roosevelt Mall for
Route 66– Jump Squats
Taking advantage of the concrete benches on Roosevelt Mall, PAX ran up one side of Roosevelt Mall with Jump Squats until the 11th Bench, PAX then crossed Roosevelt Mall for:
Route 66 – Decline Merkins + Dips
PAX completed these and then it was a short mosey over to the back of NOMA for:
Sunday Mornings
10 Air Presses in the peoples chair, followed by 5 donkey kicks, on the 5th donkey kick up to Balls to the Wall with one merkin/shoulder press. That’s one. Complete 5 total, with an extra if you finish early!
COT
Thank you all for making my VQ a memorable one. It won’t be the last. Apologies for the lateness of the BackBlast, my login got lost in spam.
Count off and Name-O-Rama, intentions and closed with a prayer.
100% attendance at Coffeteria.
