VQ

9 PAX answered the call this morning and got better because of it. 

QIC: Meat Sweats

The Pax: Fragile, Josey, Neo, Kaffee, Seeker, Scout, Aruba, and Dockers

Warm Up:  Loop around the AO, SSH, Daisy Pickers, Good Mornings, Hillbillies, Finkle Swings, and Windmills.

The Thang: 

Mosey to the brick wall;

            10 Dips, 5 Derkins, 30 Step Ups

Mosey to tennis courts;

Agassis + (aka High Octane Gassers)

            Shuttle run to first line and back, then 5 Merkins

            Shuttle run to second line and back, then 10 Burpees

            3rd line, 15 WWII Sit Ups

            4th line, 20 LBCs

            5th line, 25 Freddie Mercuries

            Repeat the above except Carioca instead of running.

Prisindian Run (aka Prisoner Indian Run) to the field.  After running from back to front, pick an exercise (5-10 reps) for the lead runner to do before rejoining the run.

Railroad Tracks the length of the field

Black Snake back to the basketball court

Stretch

PRAYER REQUESTS: Rafiki’s continued recovery.  Dockers and the staff and residents of Penick Village.

 

A special thank you to Kaffee.  After I completely botched my opening exercise (who knew how hard it is to count to 3?), Kaffee stepped in and showed me the ropes.

I appreciate the patience of the rest of the PAX for my VQ.  Let me know your feedback; good, bad, and ugly.

Thank you also Seeker for asking us what was our favorite Christmas present.  The answers were heartfelt; especially Josey’s (aka Material Girl Madonna).

Aye!

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