1 hr 15 minutes sleep and Oh No Q – from Hokie
New Orleans
1 hr 15 minutes sleep and Oh No Q – from Hokie
New Orleans

1 hr 15 minutes sleep and Oh No Q – from Hokie

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Date:2022-03-01
QIC:Hokie
PAX:6

YHC rucked 12.1 miles and ensured The Muffalotta’s were safe along the Orpheus route last night and then accompanied them into the Convention Center until hitting the bed at 2:45 AM knowing the alarm would go off at 0400

5 additional Pax accompanied me for Oh No… rinse & repeat

Oh No by Hokie

Warm up
1 loop of “the track”
20 seconds SSH
Rolling Ankles
High Knees
Open the gate
Close the gate
Hula hoops
Arm circles
Neck rolls

HIIT Q

Head towards cubbies for

The Thang

Round 1a.
50 SSH
20 TEMPO Merkins
20 TEMPO Derkins
20 TEMPO Dips
20 LBC’s
20 Shoulder Taps
SSH while waiting for the 6

Now onto round 1b.
50 SSH
20 Squats
20 L leg lunge pulses
20 R leg lunge pulses
20 L leg step ups
20 R leg step ups
SSH for 6

Take a loop then Rinse & Repeat 1a & 1b above

Then between rounds 2 & 3

4 minutes of quadraphelia instead of a lap

then Rinse & Repeat 1a & 1b above

Then close with Lazy boys & COT