The Latecoming Workout

Apologies, This is coming exactly 8 days late. And I see I lost the “bet” with Chaplain about whether I’d get the backblast from last week in before him.

This was my VQ and it was more of a running focus.

Five warm-up exercises, each a 10 count:

1. Arm circles
2. Ukrainian soldiers
3. cherry pickers
4. merkins
5. LBCs

Ran four laps around the church parking lot, stopping at four corners for four different exercises and a 100m sprint at one stretch of each lap. The exercises were:

1. Merkins 25
2. Diamond Merkins 15
3. Carolina Dry docks 30
4. Squats 30
5. 50 m Bear crawl
6. 50 m lunges
7. 50 LBCs
8. 50 Double count flutters
9. 1 minute wall squat
10. 1 minute plank
11. 25 merkins
12. 25 WW2 sit ups
13. 30 Freddie mercuries
14. 50 calf raises
15. 25 wide arm Merkins
16. 30 Carolina dry docks