This luminescent bug knows that imitation is the highest form of flattery. So YHC borrowed from the many Qs that came before to create a VQ that tried to get the heart rate to a maximum and counting to a minimum. Special thanks to Crab Cake, Grandpa Ninja, and Knope for all the help.

Warmarama:
SSH x 20, Imperial Walker x 10, WMH x 10, Harvesters x 10, Mountain Climbers x 10, Merkin x 15

The Thang
Number 1 – 1 PAX will work exercise while the other runs. Switching after each return. Each PAX runs four times.
1st PAX – Bent over row, Curl, Overhead press
(perform 15 of each in loop until 2nd PAX returns)

2nd PAX
There and back (Top)
(1st time) 50% and mosey back, (2nd time) 60% and mosey back, (3rd time) 70% and mosey back, (4th time) 80% and mosey back

Number 2
Same idea as Number 1
1st PAX – Bench press, Skull crushers, Steel leg raises (3 point – right left center)
(10 of each in loop until partner returns)

2nd PAX
There and back (first light)
Lunge walk and mosey back, Bear crawl and mosey back, Lunge walk and mosey back, Bear crawl and mosey back

Number 3
Same idea
1st PAX -5 Burpee, 10 Squat, 10 Monkey humpers
(in loop)

2nd partner
Dead Sprint to first light with gradual deceleration to second light and mosey back x 4

Mary
Out of Time

COT:
-Quarterly report Jan 23 at Conjunction Junction.
-Support Holiday Fundraiser – Keys Family
-Churham Holiday Gathering
-Prayer to send us onward.

Aye