- QIC: MP
- When: 04/13/2016
- Pax: 18 = Skate or Die, Cotton Eye, Matlock, Geronimo, Mission Impossible, So-crates, Patton, Smokey, Pea Body, Chicken Hawk, Shelby, McGiver, Sasquatch, Elmer, Cash, Ginsu, Photo Bomb, MP
- Posted In: Ring of Fire
18 PAX showed up for my debut at The Coop: Nations Ford
Disclaimer: Not a pro, in fact this is my VQ!
Mosey to basketball court
Circle Up: Side Straddle Hops x25, Windmills x10, Merkins x10, Low Slow Squats x10
Mosey to Pullarama
Partner Up
Group 1: Pull-up x5, jump taps x10, reverse grip x5 (substitute with Burpies)
Group 2: Wall sits until partner is done
Repeat so that each exercise is done three times. Plank when done
Mosey to basketball court
Dora 1-2-3
Group 1 will do the exercise while group 2 runs a lap around outside of fence
100 Merkins single count
200 Bobby Hurley’s
300 Freddie Mercury’s
Plank
Mosey to pull up bar
Group 1: hanging from bar leg lifts (straight leg as many as possible) x20
Group 2: low slow squats x20
Switch/rotate
Repeat x3
Plank
Mosey to curb
20 dips in cadence, 5 diamond push ups in cadence, 20 Russian Twists (American Hammers) in cadence
COT
Count
Names
Prayers / Praises
Prayer