10/02/2021 - grove - Captain Thor 3-6-9

AO: The Grove

When: 10/02/2021

QIC: Spartan

PAX:

Number of Pax: 5

Number of FNGS: 0

Pax Names:

Partly Cloudy, Bourbon, Dr. Doolittle, Birdie


BackBlast:

It was a humid morning and started out darker then usual. 4 wonderful pax joined for my VQ. We started with a Never Have I Ever foodie edition warm up. If you said yes you did imperial walkers. If you said no you did hillbillies.

On to the thang…

Captain Thor: we did 1 sit-up and 4 Russian twists. We increased each round until we reached 10 sit-ups and 40 Russian twists. Once our abs were done we moved on to legs and arms.

Quick job to the stop sign and back

3-6-9: 3 repeat 3 exercises for 6 minutes doing 9 reps each exercise

(1)laying chest press, merkins, laying down around the worlds

Quick jog to the stop sign and back

(2)monkey humpers, sumo squats, calf raises

Quick jog to the stop sign and back

(3)bicep curls, overhead triceps, chicken wings

Quick jog to the stop sign and back

(4)bear squats, fire hydrant right side, fire hydrant left side

Quick jog to the stop sign and back

We finished out with a squat Sally.

We snapped a quick pic before Dr. Doolittle had to jam, circled up, prayed and were on our way for day.

Thank you for joining me on my VQ ladies.

Pictures:

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