Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Show-Me’s VQ

  • When: 20171019
  • QIC: Shom-Me
  • The PAX: High Stick, Chum, Defib, Fish-N-Chips, Kenny G, Sakrete, Splinter, Waldo, Shom-Me, Cliff Hanger, Mule, Chilly Willy, Day Care


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Warm up                                                

  • Side straddle hop          
  • Baby arm circles            
  • Through the tunnel
  • Smurf Jacks

 

Workout

Numbers off by 4’s

Grab blocks and logs

Head to ball field

Break off into 3 groups and completed 4 stations

  • Curls for the girls x 10 with block
  • Overhead press x 10 with block

    Squats x 10 with block

  • WW1 sit-ups with block
  • Ahrombah between stations 

2nd round of rotation use the logs and block

  • Curls for the girls x 10 with block and 10x with log, 2 PAX/log
  • Overhead press x 10 with block and 10x with log, 2 PAX/log
  • Squats x 10 with block and 10x with log, 2 PAX/log
  • WW1 sit-ups with block x 20 reps
  • Ahrombah between stations 

 

Suicide race with Fastest PAX from each group – winner picked squats x 20 for other 2 groups and then winner’s group completed 20 burpees

 

Strongest PAX from each group – do block hold straight out – winner picked squats for all PAX x 20

Ran back to flag. Completed burpees until 6 was in. Completed 10 additional burpees on Q

Mary: Heels to heaven/Pickle pounders in honor of Chum

Moleskin: Ran into 4-5′ chicken snake when pulling out the logs. Pix posted for confirmation. Thanks to Chum with the Co-Q.