11 PAX including QIC attacked Rainbow Dash with a continued theme around track and field events. To follow up on the Rainbow Dash 100, we went to a relay format for this week’s fun.
Warm-o-rama
- SSH
- Sun Gods
- Windmills
- Monkey Humpers
- Goblet Copperhead Squats
- Copperhead Lunges
Thang
Indian run around the track for a little preview of the 4 stations at each corner of the track. Divided up into two groups of 5 (Beaver joined from Inside Voices later) – 4 PAX from each team ran to a station and started an exercise. The 5th PAX member of each team had a baton and started a relay around to each station, handing the baton off to each member to run between the stations. Exercises included the following:
Station 1
- Regular Merkins
- Diamond Merkins
- Wide Merkins
- Double Wide Merkins
Station 2
- Goblet Squats
- LT Dans
- Lunges
- Squats
Station 3
- Burpees
- Burpees
- Burpees
- Double Merkin Burpees
Station 4
- Crunchy Frog
- Freddie Mercury
- American Hammer
- Low slow flutter kicks
We then moseyed over to the middle of campus for some elevens. Derkins and Dips.
For Mary, we did the Marge/Homer medley (courtesy of Woody) with low dollys, high dollys, low slow flutter, freddie mercuries.
And of course, we ended with American Hammers.
COT – QIC.
Thanks guys for a great week of Q’ing.
I-Beam
PAX: Jordache, Beaver, Houlihan, Hermie, Wide Left, Quicken, Bubba Gump, White Lightning, Sugar Cake, Brisket
QIC: I-Beam
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