This was my VQ and it took place at PHOP on a chilly Wednesday gloom.

My goals were to work muscle groups that sometimes go under worked and also tie in a theme from the Bible.

The Thang
We began the workout with a few stretches then these warm ups:
Seal Jacks
High Knees
Merkin Wave 10

Indian Run up the hill in the neighborhood.
10 Burpees OYO at the top.
Mosey Back to AO

The next exercise was a creative endeavor to do some pull ups. I called it the PCUP (Portable Chin Up Pole). 4 men held a pole horizontally over their heads while a 5th man does pull ups in the center. Rotate through. We completed two sets where each man did as many as possible.

While waiting to rotate one man at a time would use a creeper(think auto shop) to “surf board paddle” across the parking lot and back.

Next group of exercises required teams.
Back to back peoples chair 30 count
Wheelbarrows across the field, swap halfway
High heels to heaven with partner -20
One partner holds plank, the other does dips on the curb with feet on partners back – 20
Bear crawl back to AO
We then finished up the workout with a few cool down stretches.