Decided to go with a musical-themed workout for my VQ:

Circle Up/Welcome/Introduction


  • Pledge of Allegiance
  • Side Straddle Hops
  • Good mornings
  • Butt kickers
  • Hallelujahs (12 reps each)

The thang:

Bear Crawl Walk the Line- Line up, Bear Crawl to the first tree, each PAX does 10 merkins one PAX at a time while the rest plank, bear crawl to next tree and repeat.

Then, we had some rock and roll at the rock pile- Curls for the girls, triceps extensions, bent-over rows, 12 reps each. We did 3 sets total, sliding to the left/right after each set.

We next Walked Like an Egyptian- form a single file line and lunge with your left leg. The person at the end of the line jailbreaks to the front and everyone switches legs. We went through the line twice.

Then, we went Balls To The Wall for a 10-count down the line and OPP (partnered up- one partner does overhead claps in the people’s chair while the partner does 10 plank jacks. Then switch. Then repeat with 15 and 20 plank jacks).

Suicide ladder: line up and run to the first tree, do 5 merkins. Run back, then run to the second tree, do 5 squats. Run back and then run to the third tree and do 5 World War Ones. Run back to the start line and repeat with 10 and 15 reps.

Prisoner getups to the third tree.

We finished up with Mary, Mary (why you buggin’?)- American Hammers, ABCs, LBCs.

COT: counterama, name-o-rama, prayer requests, prayed out with hand on a man, and took a picture.

Thanks to all who posted and to Hiny for the Q.

TClap |