Front-Runner VQ
Conditions: 33 Degrees and Partly Cloudy
Warm Up:
- Mosey to Holy Family School Parking Lot
- 20 (IC) Side Straddle Hops
- 10 (IC) Grass Pickers
- 10 (IC) Arm Circles
- 10 (IC) Circle Arms
- 10 (Civilian Cadence) Laying on back, pull knee across body with opposite hand
- Mosey to Front-Runner’s Apartment
- Bear Crawl Down Front-Runner’s sidewalk
- Mosey to Stage
The Thang: (Song Playlist: Black History Month Inspired)
PAX performed 5 Super Sets OYO. After completing first station, PAX members Al Gore’d for the rest of the members to finish. Once finished, the PAX mosey together to Main Street and back before starting next super set.
Super Set 1: 5 Burpees, 10 Step-Ups (1 is 1) x 4 sets
Super Set 2: 20 American Hammers (2 is 1), 10 Jump Squats x 4 sets
Super Set 3: 10 Merkins, 10 Jumping Lunges (1 is 1) x 4 sets
Super Set 4: 10 Dips, 20 Mountain Climbers (2 is 1) x 4 sets
Super Set 5: 10 Carolina Dry Docks, 12 Calf Raises x 4 Sets
Cool Down:
Simulated Bruce Lee Workout (2 Times – IC)
- 10 American Hammers
- 10 Flutter Kicks
- 10 LBC’s
- 10 Heel Touches