QIC: Gravedigger (VQ)
Flags brought out by Methane
5:30 start time
Circled up for Warm up
- Side Straddle Hops ~ 20
- Front Arm Circles ~ 15 seconds
- Back Arm Circles ~ 15 seconds
- Abe Vigoda, not Imperial Walkers mind you ~ 17
- Cherry pickers/Grass Grabbers ~ 20
Moseyed to the Bridge
- Quadaphilla
- Bernie Sanders to the top, turn and run forward to the other side, 5 Burpees
- Bernie Sanders to the top, turn and run forward to the other side, 10 Merkins
- Bernie Sanders to the top, turn and run forward to the other side, 15 Burpees
- Bernie Sanders to the top, turn and run forward to the other side, 20 Merkins
- Bear Crawled to the top of the bridge for 30 dips
Next we moseyed to the side parking lot
- Inch Wormed our way across the short side of the lot and back.
- Then got into formation for some Lieutenant Dans across the length of the lot.
- Ended with a game of Domino Merkins – sorry we didn’t go to 5 Little Jerry and Methane, I don’t think I could have planked all the way if we did.
Finally moseyed back to the starting point
- Did 10 Outlaws, or leg circles
- Flipped over for some good ole’ Makhtar-N-Daisies for a 15 count
- Then back to the 6’s for Bloody Mary’s with a Kilo rep count – 1:4 to 8:32 count
- Air Claps – 20 count in cadence
Ended with stretching
- Standing leg stretches, center, right, left
- Hamstring stretch while sitting
- Groin stretch in butterfly mode
- Bent over calve stretch
- Finally, an overhead arm pulling stretch for shoulders and sides
6:15 Ended
Count-O-Rama: 27
Name-O-Rama: Cat Fish, Methane, Hot Wheels, Nice and Slow, Rhythm, Swifty, Little Jerry, Star Child, Huggies, Ashley, Peach, PK, Retainer, Bob Ross, Whiff, Dynamite, Double Down, Gypsy, Nino, Flounder, Kilo, Storm Trooper, MacAfee, Grave Digger, Mr. Hat, Tool Time, Boozer
Swifty was “On the 6” today, but we didn’t get to hear him hit the high notes. – yet
F3 Louisville 