For The Bingo VQ Square

Location: Paddock
Date: 2022-11-16
Weather: Paddock chill, but pleasant

Q: Muck
PAX: 3 – Sous Vide, Wally World, Muck

Warm-O-Rama
– THE Runners Stretch (switch)
– Cross feet, bend and hang (switch)
– Quad pulls (OYO)
– Tricep pulls (switch)
– Arm across (switch)
– Grass grabbers (10, IC)

Tha Thang
About 20 minutes of Dice work (mercans, lunges, squats, crunches, SSH’s). Shooters choice for the wildcards.

Then, onto four rounds of 76ers:
Sprint to the first cone and do 7 reps. Repeat at the 2nd and 3rd cones. Come back and repeat 7 reps at each cone, including the cone at base. 7 reps at six stations.
• 1st round: Mercans
• 2nd round: Big Boy Situps
• 3rd round: Squats
• 4th round: Plank jacks

Then, on to four rounds of Benjamins (everything equals 100):
• 1st round
○ 25 Mercans
○ 25 Lunge steps
○ 25 SSH’s
○ 25 Lunge steps back

• 2nd round
    ○ 25 Monkey Humpers
    ○ 25 High knees
    ○ 25 Hillbillies
    ○ 25 High knees back

• 3rd round
    ○ 25 Mountain Climbers
    ○ 25 Side shuffles
    ○ 25 Imperial Walkers
    ○ 25 Side shuffles back

• 4th round
    ○ 25 Ice Skaters
    ○ 25 Butt kickers
    ○ 25 Copperhead Squats
    ○ 25 Butt kickers back

Finish with four minutes of pax choice Mary.

End in COT