MicDrop had his VQ today and dropped the mic with style.
PAX: 19 strong! Typo+, Staples, MickeyMouse, SexEd, Professor X(Respect), TV Guide, Double Bird, Mufasa, GlenGarry, ShowMe, Huggy, Barney, Kermit, Gaylord FOcker, 3rd Degree, Tebow, MicDrop (VQiC)
WARMUP-CoP
Typo+ – Parking JOG – 1 lap
Welcome, Intro’d the VQ, then Turned over to MicDrop
Good Mornings – 5 on your own
Willie Mays Hays – 5 on your own
Tebow Calf Stretches (I tried) 🙂 … – Q Lead
Baby Arm Circles – 20, In Cadence…make them bigger
Side Straddle Hops – 20, In Cadence
THANG 1 … Column Run, to Cadence….RHYTHM!!
2 Column Jog/Indian Run /// Cadence calls: Q LEADS
Thang 2 & 3 were mixed in as SpeedBumps.
THANG 2 – CARDIO for your Heart-ee-ohhhh
Failure To Launch – x10, In Cadence
(Assume Al Gore position; Q counts down from 10; explode jump/squat, return 2 Al Gore)
High Knees x20 – OYO
Mountain Climbers x30 – OYO
Plank Jacks – x40 OYO
****MOSEY – Column Run/Cadence
THANG 3 – Core, Cardio, Core
Burpees X10 – On your own
Shoulder Taps X20 – OYO
American Hammers X30 – OYO
Annie X40 – OYO (Plank position; wax-on with right, left hand balance, 2 spins; switch hands) Each side one
Speed Bump
Merkins, X30 // LBCs x30 // Freddie Mercury’s x30
BEAR CRAWL BRIDGE … Jog to WATER!!!
Water Break
+ 10 Burpees for some: TV Guide, 3rdDegree, BarneyFeivel, MicDrop
Mosey Back to Parking Lot…
MARY TIME ….
Flutter Kicks X20 – OYO // WWI x20 -OYO
Prayer Requests
Little Miss Piggie, Soccer Mom, MicDrop’s Wife,
Praise .. ShowMe’s kiddo accepted Christ! BIG PRAISE!
Challenge
Forgot to do this, but try to encourage someone this week. Pick 1 person who you can be a positive light in their life. Encourage them and let us know how it goes!
-MicDrop, out!