Quarter Punder at The Spartan-October 9, 2017 for Dispatch

15 PAX answered the call for Dispatch’s VQ.
Present were Rabbit, Dispatch, Scam, Wildfire, Pyramid, Eager, Double Stuff, Dope, Pothole, Slumlord, Bagman, Juice, Bird Dog, Blue Angel. Geek
Mosey from MBE parking lot to the front of the school.
Exercise (Three sets each):
  • Burpees x 5
  • Dips x 20
  • Flutter Kicks x20
Mosey to MBE soccer field.
Quarter Pounder:
1st Cycle
  • Run 25 yards and do 25 Merkins, run back 25 yards
  • Run 50 yards and do 50 Squats, run back 50 yards
  • Run 75 yards and do 75 Mountain Climbers, run back 75 yards
  • Run 100 yards and do 100 Side Straddle Hops, run back 100 yards
2nd Cycle
  • Run 25 yards and do 25 Merkins, run back 25 yards
  • Run 50 yards and do 50 Squats, run back 50 yards
  • Run 75 yards and do 75 Mountain Climbers, run back 75 yards
  • Run 100 yards and do 100 Side Straddle Hops, run back 100 yards
3rd Cycle
  • Run 25 yards and do 25 Merkins, run back 25 yards
  • Run 50 yards and do 50 Squats, run back 50 yards
Mosey to beside the MBE tennis courts.
Exercise:
  • Jack Webbs x 10
  • Star Plank – Hold two minutes
Name-o-rama, announcements, prayer, dismissal
Excellent VQ!

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