Plyometircs with a VQ

It was a cool 35 degrees this morning. 12 PAX showed up in the Gloom to do some Plyometrics with a VQ.

DISCLAIMER

PRAYER

COP

15 – Sid Straddle Hop in cadence

15 – Burbees

THE THANG

Mosey to the white field.

• 10 Jump Squats/40 yard sprint/10 push-ups/40 yard sprint (rinse repeat 8/6/4/2) • Mosey to park & pair up • 5 pull ups/5 hanging leg raises/Jump lunges (rinse repeat 4/3/2/1) • Mosey to school benches • 20 Incline push-ups/20 dips/20 box jumps • Mosey to the great wall of DB for a 30 second wall sit • Mosey back to the white field • 100 yard sprint • 15 yard bear crawl with a push up at each line/15 yard high knees (5 sets)

MARY

20 – WWI sit ups

20- crunches

20- American Hammer

30 second plank

CIRCLE OF TRUST

PRAYER

MOLESKIN

“Everyday is a great day, some days are just greater than others”

ANNOUNCEMENTS

Osmosis reminded everyone that we will go to Walmart after the gloom on Sat 11/23 to shop for Christmas gifts!