***Posted for Icarus***
So this is my first QIC. Of course it had down poured 30 minutes before, so the PAX did not get to do their beloved bear-Crawls down the steps. This warm-up was very interesting to say the least. Led by 6 Foot Under, the PAX were happy to show me my mistakes as a newbie. Thanks to these guys my first QIC was amazing, along with my daily intake of grass, sand treatment, and the occasional mistake of a puddle for solid ground.
Weather: Wet with a touch of cold
Disclaimer
Prayer
Warm Up: Mosey down to the pad
- TTT x 10 IC
- Merkins x 10 OYO
- Little Baby Arm Circles x 10F x 10R IC (keep arms up)
- Big Baby Arm Circles x 10F x 10R IC
- IW x 10 IC
Mosey onto Field
High Knees 20 yards
Butt Kicks 20 yards
Karaoke 20 yards forward 20 yards back (face same direction entire time)
Workout 1: From goal line to goal line (repeat 4 times, alternate each exercise after each 20 yards )
– 20 yard broad jumps
– 20 yard bear crawls
– 10 Merkins on goal line
– plank until The PAX finishes
– start next set with the opposite of the exercise you finished with
Workout 2: Partner up with another one other person (repeat twice)
– Partner 1: Go up Big Boy Steps Plank until Partner 2 finishes
– Partner 2: backpedal one full lap around the track
– When Partner 2 finishes, Partner 1 and Partner 2 switch roles
The Finisher: Bear Crawl up sand hill 20 Merkins Crab Walk Down steps
Bear Crawl to Big Boy Steps Mosey up Big Boy Steps then to the flag
Countarama
Namarama
Announcements: Stand AO 10/5
Prayers