Rooster VQ
All All MECA BackblastsMay 23rd, 2017
Now that I am fully recovered from the Rooster VQ beatdown I can now post it! (i know lame excuse for late post!)
17 Pax strong!
Disclaimer
Start off with a 1mile run doing loops around the parking lot.
At the official suicide parking lot:
4 sets of suicides – walking lunges to each line back peddle to start
4 sets – run to other end of parking lot do 10 burpees run back do 10 SSH
Mosey to Cinder blocks for a few exercises I seem to recall
Mosey to the football stadium wall
2 sets – 1min Wall squats with hands out while partner does high knees and taps hands
1set – 1 min plank up/downs
Run to steps down/up x 2 and back to cars for Mary
Left and right crunches 20x each side
Left leg out straight, right leg only crunch 20x, repeat with other leg
Both legs out straight then up vertical 20x
1 Comment on “Rooster VQ”
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That was probably the first time in two years I ran a mile, at one time, willingly! Thanks for the great workout and support!