Started out with a little longer mosey for a 0.0, just to get the heart rate up some.
Warm Up: SSH, Weed Pickers, Abe Vigoda’s and some Bobby Hurley’s
Workout: Had the pax go over to the starting cone and prepped them on what they were about to get into. One burpee at the first cone, then bear crawl to the 2nd cone and perform 2 burpee’s then bear crawl to the 3rd cone and perform 3 burpee’s. Rinsed and repeated 4 times.
Next we did 5 lunges, 10 merkins, 15 imperial walkers, 20 high plank jacks, 25 squats and finished up with 30 flutter kicks. Had the group do this twice.
I skipped the Jacob’s Ladder workout since we only had a little less than 15 minutes left and had the guys grab a small boulder/large rock from the rock pile there at the park and went straight to the finisher portion of the workout and did 3 sets of 10’s of curls for the girls, overhead tri-press and had them extend the rock straight out and back to their body.
Then we came back to the circle to finish up with some mary exercises and time ran out so we prayed, had some good fellowship with the guys and left. I got some great feedback from the group for my VQ and will Q more from here on out!