Sweeper’s VQ: Watchout for backwards ducks!

Sorry for this late post!  But I wanted to make sure that Sweeper’s first Q was on the official record.

Pre-Thang – A very chilly 32 degrees.  Clear.

The Thang:

Short jog to rear of park. 1/4 mile.
COP: SSH x 20  LBC x 15 Imperial troopers x 15  Mountain Climbers x 15
Jog 1/4 mile to soccer field

Walking lunges 20 yds, Backward walking lunges 20 yds , Duck walk 20 yds
Backward duck walk 20 yds   **Why did this hurt so bad!? 
Jog 1/4 mile
6 minutes of Mary. Hello dolly, rosalitas, Freddie mercuries. Boxer twists, and superman x 30 sec
Jog 1/4 mile
Burpees x 10
Jumping lunges x 8
Jog 1/8 mile
11’s on levee, merkin to crunches

Mosey back to bandstand area
Broad jumps x 25yds
Bear crawl x 25yds
Short jog

Mosey to picnic benches

Freak Nasties/Dips x 15, Inmerkins x 12, De’merkins x 8, Step Ups x 20
1/4 mile fast jog

Plank-o-rama –  Rotating plank in cadence x 20 but really more than 20.
Cot

Tclaps to Blue Dog for bringing an FNG

Tclaps to Sweeper for his VQ

Tclaps to the Rev for the final nail

Announcements:

Friday at St Charles entrance to Audubon – Wolfpack MTN will be involved

Saturday at City Park – Storyland/Great Lawn

Tuesday – Audubon/ Birdcage –Magazine St entrance

Wednesday Audubon/Birdcage – Magazine St entrance – Guest Q from NC – Bounty Hunter

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