Belfort's VQ

Thanks to all for coming out for my VQ!  Leading the PAX brings a whole new, enjoyable element to the mix.  I certainly have some kinks to iron out, but I hope you enjoyed it!

Warm-Up:

SSH 25 In Cadence (Rhythm is not my thing…), IW 25 In Cadence, MC 25 In Cadence

The Thang:

Very short mosey to the amphitheater, where we gather at the inside stairs.  Joe Hendricks up the stairs, lunge walk across the top to the other set of inside stairs, crab walk down and plank until everyone is completed.  Everyone lines up on the bottom level and begins: 1 box jump, 11 squats, 11 big boy sit-ups, and 11 merkins.  2 box jumps, 10 squats, big boys, and merkins…..continue on through…….11 box jumps, 1 squat, 1 big boy, and 1 merkin.  It seems like a lot of the PAX, including YHC had trouble keeping count throughout.  Plank it up until everyone has completed and then throw it in reverse: crab walk up the stairs, reverse lunges across the top [10 burpees for the train], and bear crawl down the stairs.

Another short mosey to the parking lot on the other side of the pond, where everyone grabs a curb in plank position.  Plank walk to the right and do 25 curb walk ups.  Walk it back to the left for 25 plank jacks.  I think that’s all we did on the curve but can’t swear by it.  25 LBCs in cadence to wrap up our time in this parking lot.

Mosey back up to the picnic shelter  25 Dips, 20 table squats.  3 Sets of each

Mary:

25 Erectors IC.  Can’t remember if I called something else out before my brain started to give out on me.  At this point I let the PAX call out a few exercises and they did not disappoint: 20 plank shoulder touches, Tony Horton’s, and V-Ups.  Another train came by at the perfect time, so 10 burpees to wrap things up.

COT:

Peggy Smith, Balardini Family, Golddust’s family member with cancer, everyone traveling, Lizard Lick and family, and all other unspoken prayers.