DICCS given followed by a short mosey to the parking lot behind the school.
WARMUP: 20 side straddle hops
15 Moroccan night clubs
Upward and downward dog
The RHOMBUS – its a lot like 4 corners but shaped differently.
Corner 1 – 25 Dips on the benches (Was supposed to be 20 but Elmers punished us for teasing him about how he says DEEIPS)
Corner 2 – 20 Rocky Balboas
Corner 3 – 20 LBCs
Corner 4 – 20 Flutters
In the middle 5 Bobby Hurlys after each excercise
Rinse and Repeat
Next we went to the back of the school and at alternation lights we did
then 5 Jump squats
We went up the driveway to the exit, then came back in and went to the entrance driveway
We finished at the parking lot behind the school and circled up and did
20 Moroccan night clubs
20 Low slow squats
did this 2X
Then we moseyed to the entrance of the school and did 25 Rocky Balboas
then we went under the overhang and did 3 sets of air presses and 2 sets of Jabs
25 times for each except the first set of air presses, Q forgot to count.
We then moseyed to the front of the school where we paired up One guy ran and the other partner began the exercise and as a team we had to do:
Fiddy Donkey Kicks
Fiddy Mike Tysons
Fiddy gas pumpers
Fiddy low slow squats
Audible added here
We then returned to COT where some guys finished their Big boys some guys did have a nice day.
This is one of Elmers first Q’s not is VQ but not far off, I think this is number 2. He did a great job! The guys were very supportive of him and I think everyone got a good workout.