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:
- Arm circles
- Ukrainian soldiers
- cherry pickers
- merkins
- 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:
- Merkins 25
- Diamond Merkins 15
- Carolina Dry docks 30
- Squats 30
- 50 m Bear crawl
- 50 m lunges
- 50 LBCs
- 50 Double count flutters
- 1 minute wall squat
- 1 minute plank
- 25 merkins
- 25 WW2 sit ups
- 30 Freddie mercuries
- 50 calf raises
- 25 wide arm Merkins
- 30 Carolina dry docks
