I apologize for being over a week late in posting, but with the events of last Wednesday I’ve been playing catch up. This was my IronYard VQ. IronYard had to be moved to the Woodshed b/c of uncertain road conditions, and the start time was later than usual b/c of the mandatory curfew.
Conditions: No rain! 53 degrees at 6:15am.
The thang:
COP
- SSH – x25
- Imperial Walker – x25
- Arm Circles – x15 and reverse x15
- Overhand claps – x25
- Mountain climbers – x25
- Carolina die drocks (for PaperCut) – x15
- Jog around circus
Mosey to the “bottom” of circus.
First lap around:
- Lunge walk w/bells – 1/4 circus
- Arm swings – x25
- Bear crawl – 1/4 circus
- Run – 3/4 circus (back to where we left the bells)
- Plank to wait for pax
Second lap around:
- Lunge walk w/bells – 1/4 circus
- Bell pull ups – x25
- Crab walk – 1/4 circus
- Run – 3/4 circus (back to bells)
- SSH until all pax arrive at bells
Third lap around:
- Lunge walk w/ bells – 1/4 circus
- napalms – x25
- Sprint full speed – 1/4 circus
- Jog back to bells
- Plank until all pax arrive at bells
Last lap:
- Bell sit ups – x25
- Lunge walk w/ bells – 1/4 circus
- Bent rows – x15 each side (30 total)
- Bells overhead – 1/4 circus
- Bells overhead – 1/4 circus
- Bell merkins – x15 each side
- Bells overhead – 1/4 circus
- Bell squats – x25
There may have been some flutters there at the end.
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We send our thoughts and prayers to those in our community in need and for those coming to their aid.
BOM