- When: 10/03/2020
- QIC: Viking
- Pax: Bonesaw (TRIPLE RESPECT), Chestnut, Goggles (RESPECT), Gopher, Jingles, Landlord (DOUBLE RESPECT), Lt. Dan, Mule, Phoenix, Runt (RESPECT), Shank (DOUBLE RESPECT), Short Stop, Taz, Viking
Intro
Warm-up
Side Straddle Hops x20
Arms out sequence (arm circles forward, backward, seal claps, seal claps up, and hallelujah’s) x10
Pulse Squats x10 (Down cadence)
Curtsey Lunges x10
Calf raise sequence (toes out, straight, and in) x10
Line Jumps (side to side, front to back, alternate feet, and criss cross) x10
x 2
Pole to pole-
Sprint 2 poles backpedal 1 pole (total of 11 poles)
Before you backpedal do 10 ultimate burpees (burpees with a jump squat) pulse squat
Run the Bases Q practice-
Split the group into 4 teams
Team 1 lined up between home and 1st base
Team 2 lined up between 1st and 2nd
etc….
Person from team one picks an exercise and then their team runs the bases until they get back to their original spot. While they are running the bases the other 3 teams are doing the exercise chosen. Concentrate on practicing how to Q the group.