Bumpher’s VQ

F3-Q for 6/1/2017

TIME: 0530

TEMP: 57

COP – Bumpher

• The PAX (13): , Glory,, Kardashian, Shepherd, , Refill, Ambien, , Penn-Seagal, 2nd Amendment, Cooter, Betsy, Pythagoras, Chomp, Rite-Aid, Bumpher

Disclaimer

Prayer

WARMUP :

Arm Circles – 20 count

Windmills – 15 count

Merkin – 10 on own

Shoulder Pretzels – 20 count

WORKOUT :

-Mountain Climbers – 20 count

*Dying Cockroach – ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg . (10 count)

-( HIGH-LOWS ) – Makhtar N’Diayes From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. (10 count)

*Dips on ledge – (20 count)

-Clurpee (clap burpee)  – (5 count)

*(Plank Rollovers) Plank – Merkin –  Back Plank – Dip – Plank (repeat) (4 each direction)

-Russian Twist (ab torso twist) – (20 count)

*Plank Jacks – (15 count)

-Freddie Mercury – (bicycle situps) – (20 Count)

-Mosey around park

Round Two

-Mountain Climbers – (20 count)

-*Dying Cockroach – ab exercise done lying down that involves touching hand to opposite leg, back down, then other hand to opposite leg . (10 count)

-( HIGH-LOWS ) – Makhtar N’Diayes From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. (10 count)

*Dips on ledge – (20 count)

-Russian Twist (ab torso twist) – (20 count)

*Plank Jacks – (15 count)

-Freddie Mercury – (bicycle situps) – (20 Count)

-Mosey around park

-One legged squats off ledge (10 count per leg)

-Downward Dog Donkey Kicks (10 count per leg)

-Mosey around Park

-Hop up stairs -> lunges on flat ->hop up stairs -> lunges on flat -> hop up stairs (2 times)

COT

Count-o-rama (13)

Name-o-rama ( Glory,, Kardashian, Shepherd, , Refill, Ambien, , Penn-Seagal, 2nd Amendment,              Cooter, Betsy, Pythagoras, Chomp, Rite-Aid, Bumpher)

Prayer