AO: LANDINGS
QiC: Manscape
Date: 04/27/2023
Title: VQ – 15/30/40/50 Yard Cones Supersets
Number of HIMs: 11
Bigsby, Blart, Cornhole, Flo, Hoochie, Hot Pocket, Manscape, Oxy, Soccer Moms, Spread Eagle, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Arm circles forward – in cadence to 10
Arm circles backwards – in cadence to 10
Flamingo left – 10 sec
Flamingo right – 10 sec
SSH – in cadence to 15
TTT – in cadence to 12
5 burpees on your own
Mosey 1 lap
Tha Thang:
– Partner up 1 Cindy per pair
– Everybody starts on the imaginary line close to where the flag is
– Cones spaced 15/30/40/50 yards from line (4 cones)
– 4 main supersets with 2 exercises each set
– Set #1 – PAX 1 stays on line and does Bonnie Blairs. PAX 2 bears crawls with Cindy to first cone (15 yards) does 15 blockees then bear crawls back with Cindy. Then switch
– Set #2 – PAX 1 stays on line and does big boy sit-ups. PAX 2 rifle carries Cindy to cone 2 (30 yards), does 30 merkins and rifle carries back. Then switch
– Set #3 – PAX 1 stays on line and does mountain climbers/bicycle sit-ups. PAX 2 rifle carries with Cindy to cone 3 (40 yards) and does 40 Cindy squats then jogs back with Cindy. Then switch
– Set #4 – PAX 1 stays on line and does side lunge jump squats. PAX 2 jogs with Cindy to cone 4 (50 yards) and does 50 curls then jogs back with Cindy. Then switch
– After complete 1 round then run a lap with getting 15 pull-ups on the way back.
– Repeated same thing for a 2nd round with half the reps.
COT:
Lot of openings to sign up for Q’s, we got a few hard and few soft commits. Gave thanks to God for letting us gather and get better together. Prayed for the less fortunate and for the future of our country.