Roll Boog’s VQ

Location: Gridlock
Date: 2019-09-07
Time: 07:00 am
Weather: Way too nice

Q: Roll Boog
PAX: 21 – Hanz&Franz, Zebra, Mr. Hand, Sheva, Roadtrip, Oshag, Radio, Sous Vide, 49er, Absolutely, Lansbury, Weird Science, Lincoln Log, Ooze, Sparky, Ronaldo, Barney Fife, McSteamy, Ricky Bobby, Axeman, Roll Boog

Warm-O-Rama
– Abigota (4 count to 20)
– 21s – 2 count side straddle hop counting till 5 going to 21
– run to football field

Tha Thang
BOMBS

Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats. Tags: Circuit, Partner

ATMs
Two rounds with a 15 second rest in between. 15 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins.

6 Minutes of Abs
Empower 6 PAX with the option to each pick one ab exercise that the group will perform for one full minute. For rest, allow each member to describe their ab exercise and briefly demonstrate it.

Sally Up
3:26 and 31 reps of air squats performed with the song “Flower” by Moby playing counting each rep.

At the beginning of the workout, ensure the disclaimer and the five principles of F3 are stated. Additionally, including a cool down for the remaining 4 minutes of the workout would have been beneficial for the group.

End in COT