Warm Up Mosey to the Warm-up circle, exercises in cadence
- Side Straddle Hop (20, four count)
- Imperial Walker (20, four count)
- Low Slow Squat (20, four count)
- Wind Mill (20, four count)
- Hillbillie (20, four count)
- Merkin (10, four count)
- Peter Parker (20, four count)
Mosey around the parking lot
We counted off into three groups and split up to each off the three squares.
Square 1
- Merkin – OYO 15
- Hello Dolly – OYO 30
- Carolina Dry Dock – OYO 25
- Star Jack – OYO 20
Once each square was completed we went into 15 yards of frog jumps, then 15 yards of bear crawl and lunges back to the starting line.
After the first station, we did Moroccan Nightclub until the six was in.
After a 10 count, each group rotated to the next square
Square 2
- Big Boy Sit-Ups – OYO 25
- Shoulder Taps – OYO 40
- Diamond Merkins – OYO 15
- Squats – OYO 25
More frog jumps, bear crawls and lunges.
After the second station, we did overhead claps until the six was in
Discussed the October 3rd F theme of Control and its definition
Square 3
- Flutter Kicks – OYO 50
- American Hammer – OYO 50
- Mountain Climber – OYO 50
- Side Straddle Hop – OYO 50
More frog jumps, bear crawls and lunges.
After the third station, we did curb step-ups until the six was in
Discussed control and Jeremiah 29:11
Mosey over the a nice little hill and got into partners. We did 200 LBCs with rotating partners running the hill.
Mosey back to the squares. Due to one Pax being late he picked his favorite square and we all completed Square 2 together. More frog jumps, bear crawl and lunges.
Mosey back for COT
Discussed Control and Matthew 6:34
Jeeves’s full VQ is in the books! Glad to have that over!!!