VQ for YHC

Warm up

Ssh x 10
Imperial walkers x 10
Harvester x 6

The Thang:
Mosey to parking lot. 4 corners, teams of 3. All in cadence, adding each new set to the previous set until last corner has all four sets.

Mountain climbers x 10 in cadence
Merkins x 10 in cadence
LBC x 10
Body squats x 10

Mosey to next parking lot for Dora: 1 partner runs to Dora point while other partner does activity.

Merkins x 50
LBC x 100
Body squats x 200

Once finished hold plank until group finished.

Mosey back to four corners lot.

Repeat 4 corners, teams of 3. All in cadence, double reps.

Mountain climbers x 20 in cadence
Merkins x 20 in cadence
LBC x 20
Body squats x 20

Mosey back to Dora lot: reduced activity count by half.

Merkins x 25
LBC x 50
Body squats x 100

Mosey to front entrance wall:
People’s chair 10 second count x 11 pax

Mary:
Russian hammer x 15 in cadence
Varied style plank circle of fire x 10 count x 11 pax

Cot:
Prayer requests- request for safety and good health for all our F3 Brothers and family.
Prayer – Iggy peck lead the pax
Name-a-rama

Coffeteria following.