Drop Box on VQ

Warm up….
Mosey
Arm circles forward/ reverse
Side straddle hops
Monkey humpers
Abe Vigodas
20 murkins
Hamstring stretch
Dirty dogs
Low squat /knee tucks

The Thang…
30 butt kickers in cadence
10 Burpees
20 Lbc
20 murkins
40 squats
60 second plank
20 murkins
10 Burpees
Mosey 3 parking lots

Pavilion…
30 Big boy sit ups
35 side straddle hops in cadence
20 murkins in cadence
30 dips
30 high knees in cadence
“Circle of Iron”
Nonstop motion of each pax doing 20 murkins followed with an abs workout of choice followed by 20 murkins until the last pax has chosen and we finish the abs workout followed with 20 murkins. Started and finished with murkins for a total of 200 murkins.

Finished with prayer requests and announcements quoted 1 Samuel 30:6 how King David Encouraged himself. Word of the day was Encouragement. Talked about encouraging someone that day.

End of workout. Forgot CountORama and NameORama.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s