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

            3^rd line, 15 WWII Sit Ups

            4^th line, 20 LBCs

            5^th 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!