15 PAX rolled out of bed for a Rudy VQ. Jester brought a heatwave back from AL for a balmy 40 degree morning. Those lucky enough to arrive 5 minutes early had the pleasure of enduring a warm-up burpee train to get the day started off right. Questions were asked when 5-7 PAX stepped out of their cars just as the last train car passed but hey….no judgment.
COP – Rudy
Disclaimer
Prayer
Warm-up
SSH 15 IC
Imperial Walker 15 IC
Merkin 15 IC
LBAC 10 IC
LBAC Reverse 10 IC
12 Moves of Iron Horse
All moves OYO beginning at #1, on to #2, rinse, and repeat, and repeat, and repeat…….
Burpee x 1
Spiderman Squat x 2
Roadrunner x 3
Squat x 4
Super Burpee x 5
Merkin x 6
Big Boy Sit-up x 7
Diamond Merkin x 8
Little Baby Crunch x 9
Gump-Jump Merkin x 10
American Hammer x 11
Wide Merkin x 12
Finisher
3 moves – 1 minute each – move on the call out
Crescent-Chair
Elevator Merkin
Double-Trouble Climbers
COT
Countarama
Namearama
Several PAX asked for workout totals: 300+ merkins, 100+ abs, 100 legs, 52 burpees (this doesn’t include the warm-up burpee train, lunges, or bear crawls). You’re welcome!!
Much thanks to everyone who posted and more so for not riding me too hard for my VQ. I had a blast and plan to jump on the Q many more times to come. T-claps for Jar-Jar who appeared to be finishing a final round of moves when everyone else pulled out for coffeteria.
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