Homeboy VQ

When: 09/13/2017

PAX: Babyface, Swisher, Cricket, Dori, Bloodhound, C-4, Banjo, Buckeye, Misty, Legionnaire, Woody, Lawdog

QIC: Homeboy

Warm Up:

IC: SSH

5 OYO Burpees

Windmills

 

The Thang:

On the track:

Do with Partner

25 squrkins (push ups and squats) – Run One lap

50 crunches – Run One lap

50 sit ups – Run One lap

10 wide p/u, 10 reg p/u, 10 military, 10 diamond p/u – Run One lap

 

Blimps

10 burpees / run to the 10 yard line

10 burpees, 20 lunges / run to the 20

10 burpees, 20 lunges, 30 imperial walkers / run to the 30

10 burpees, 20 lunges, 30 imperial walkers, 40 merkins / run to the 40

10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks / run to the 50

10 burpees, 20 lunges, 30 imperial walkers, 40 merkins, 50 plank jacks, 60 squats / run to the 60

 

Last set

Bear crawl to the 25 yard line

Crab walk to the 50 yard line

Sprint back to the goal line.

Finished with flutter kicks and feet off ground 6 inches. (thanks Bloodhound for the extra Flutter work)

QIC: Homeboy

PAX:

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