YHC was excited to get to the gloom this morning for his VQ. I had planned and scrutinized the excercises and was hoping to bring a little fun and a little work to the PAX. Hopefully, both were accomplished!
Conditions: 37 = chilly
1 minute warning
Disclaimer
Opening Prayer
Circled up at the flag for warmup consisting of:
Side Straddle Hop x 20
Windmill x 10
Imperial Walkers x 10
LBACs forward and backwards x 10
Enough warmup, lets mosey to the block pile to pick up 1 block each and circle up for the Thang:
YHC decided to put on a TABATA extravaganza for his VQ that consisted of 5 full rounds of TABATA (8 rounds of 20 sec excercise and 10 sec rest) with 2 excercises to be alternated during each round.
Tabata round 1: squat jumps and deadlift with block (8 total rounds, 4 rounds each excercise)
Tabata round 2: floor chest press with block and hydraulics “ “
After this round, blocks were put away and mosey to bleachers by the track and circle up in grass.
Tabata round 3: big boy sit-ups and American hammers “ “
Tabata round 4: Bulgarian lunges (1 leg on bleacher and forward lunge, 1 leg was performed each round) and squats “ “
Tabata round 5: dips and merkins “ “
At this point Tabata battle rounds were complete and time for the Finale.
Mosey over to the hill for 11s. YHC fartsacked on Tuesday but heard discussion on the DM board of multitude of Burpees at the workout. So, YHC decided that we should do a little more. 10 burpees at the bottom of the hill, run to top and 1 big boy sit-up and run back down. Decrease burpees and increase bbsu by 1 each time. YHC didn’t leave quite enough time for this finale and time was called after about 3 runs up the hill. Mosey back to the flag.
count-o-rama / name-o-rama
Announcements: open spots on Q sheet for Smokehouse and Rooster! Rooster 2 year anniversary coming up soon, details later. Bible study Monday continuing in Genesis 37.
Prayer concerns: praise report for Nib’s grandmother as they found NO cancer! Continued prayers for healing of her symptoms. Defect is awaiting results of MRI and plan. Stay Puff recovery from surgery.
Closing prayer