The VQ That Wasn’t

Disclaimer

COP

8 PAX showed up for a supposed Summer Camp co-VQ with YHC.  Only Summer Camp – who doesn’t use Slack – lost track of what day it was and never touched base with YHC.  So it was only a tease – the VQ that wasn’t – as he opted to sign up to VQ another day.  It wasn’t all for naught because YHC introduced the PAX to the Navy Seal Burpee.

Warm Up

• 10 Burpees OYO
• TTT 10 IC
• Imperial walkers 10 IC
• LBAC 10 IC
• LBAC Reverse 10 IC
• Slow squat 10 IC
• 1 Navy Seal Burpee
  • Start in burpee plank position, perform a merkin and then bring your knee forward to your chest. Perform another merkin and bring the other knee forward. Perform a 3^rd merkin and jump up to finish the burpee sequence.  Basically, it’s like performing 3 merkins with a mountain climber in between.

The Thang

Round 1 – The Tortoise and the Hare.   PAX partnered up.  1 PAX farmer carried coupons around Founder’s Park Loop while other PAX performed 1 Navy Seal Burpee then ran to catch up.  Flap jack.  Increase Navy Seal Burpee reps by 1 each time until a 2 laps finished.  Mosey to Tombstone Hill.

Round 2 – Tombstone  100s.  Split PAX into 2 groups.  PAX lined up head to toe in plank position while the PAX in the rear bear crawled to the front of the line until we traveled to 2^nd light pole then lunge to top.  PAX partnered up to perform 100 squats.  Mosey down to perform 100 OHPs.  Bernie Sanders up to the top for 100 LBCs.  Mosey down for 100 bent over rows.  Mosey back to Amphitheater.

Round 3 – 11s with step ups/merkins

Mary

No  time

Announcements

Check Slack for details on 4/2 convergence at Iron Valley AOQ in Erwin and 4/23 2.0 beatdown

COT/Prayer