- QIC: Bullwinkle
- When: 10/03/2017
- Pax: Asphalt, Assassin, Atari, Bass-o-matic, Bullwinkle, Change Order, Chicken Hawk, Cream Ale, Deep Dish, Gilmore, Handy Manny, Kenyan, Last Call, Long Shanks, MASH, Nomad, Photobomb, Psycho, Quickbooks, Short Sale, Smithers, Squeaky, Twister
- Posted In: The Ballroom
23 Pax joined at the Ball Room in Fort Mill for sweat filled gloom and fun on 10/03
The thang
Warm-up Mosey – with Butt Kickers, High Knees, Power Skips, Slow Walking Lunges and Toy Soldiers to get the legs good and ready for the what was to come
Warm-up Circle, exercises in cadence
- Merkins (10, four count)
- Arm Circles (lots)
- Moroccan Night Clubs (20, four count)
- Low Slow Squat (15, slow four count)
- Imperial Walker (15, four count)
- Windmill (10, slow four count)
Mosey to the hill for Jacob’s ladder: 6+1
- Merkins on bottom
- Bear crawl up hill
- Squat jumps on top
- Mosey down hill
Two Ten Count recovery
Mosey behind the school to the wall
Part 1 of Bullwinkle’s Sitting and Lunging around, as follows
- 30 second wall sit followed by 20 lunges forward, turn around, 20 lunges back
- 30 second wall sit followed by 19 lunges forward, turn around, 19 lunges back
- 30 second wall sit followed by 18 lunges forward, turn around, 18 lunges back
- 30 second wall sit followed by 17 lunges forward, turn around, 17 lunges back
- 30 second wall sit followed by 16 lunges forward, turn around, 16 lunges back
Ten count recovery
Mosey to bridge to work calves
- 30 seconds of calf raises follow by 15 seconds of rest. Rinse & repeat X 6
Mosey back to wall
Part Il of Bullwinkle’s Sitting and Lunging around, as follows
- 30 second wall sit followed by 15 lunges forward, turn around, 15 lunges back
- 30 second wall sit followed by 14 lunges forward, turn around, 14 lunges back
- 30 second wall sit followed by 13 lunges forward, turn around, 13 lunges back
- 30 second wall sit followed by 12 lunges forward, turn around, 12 lunges back
- 30 second wall sit followed by 11 lunges forward, turn around, 11 lunges back
Ten count recovery
OYO Max Merkins
+5 Merkins
Mosey back to front of school for COT
Bullwinkle out.
TClap |
6
https://f3thefort.com/wp-content/themes/thefort/styles/style.css