VQ- Done!. TClaps to the Pontiff 3 (Bogey Heisenberg and The Mutt) for supporting me in the gloom.
It was a rough but entertaining VQ. Almost forgot the disclaimer. I am by no stretch of the imagination anything resembling a trainer.
Pax started with a gentle Mosey to the bandstand.
Bandstand First COP- SSH x 25, Merks x 20, Plank-jacks x 20, then down the steps and Jump ups x30
Beginning to realize that I do not know how to count and breathe at the same time. Trying to count the cadence and count number is damn near impossible.
Indian run the loop to the Row Bars.
2nd COP-Broke into 3 groups alternating. Lunges x 20 (10 each leg) set the pace. Other two groups did rows and russian twist. Alternated until all 3 groups had done all.
Hallelujah run from the rows to a well lit spot out of the gloom off to the right of the track.
Third COP- BLIMPS (Burpees x5, Lunges x 5 each leg, Imperial walkers x 5 each leg, Merks x 10, Plankjacks x 10, squats x 10)
More Indian running at a vigorous pace. (Had to Plank up at end waiting on a straggler) To the fountain.
4th COP- Dips x 20, RL step-ups x 20, Derkins x 15, LL step ups x 20
More Indian running at a decent clip to the grassy space by the green and tee box on the left. (Also well lit enough for me to read my notes)
5th COP- Diamond Merkx x 10, Squats x 20, Hello dolly x 20, Flutter kicks x 20
Indian run to the pull-up bar
6th COP- The PIMP (4 groups alternating set by the pace on the pull-up bar, but probably should have been someone else. ) Pull ups. Imperial walkers, Merks and Plank Jacks. As many of each as you could do in a 20 second period.
Indian run for half and then sprint to the flag.
Finished a couple of minutes early. Just in time to add on some Arm circles and staggered hand Merks. (Everything seems harder at the end and when you haven’t been breathing.)
Headcount, Name o rama, announcements and a prayer. Looking forward to the next time and working on my counting.
