11 pax (10 plus Alpo joined us at the end but we can’t leave him out) showed up this morning for my VQ at fury and we hit it hard right from the start.  Based on some conversations, I think the understanding was that the workout would include some running and some stationary work.  Well, no one realized how much.  That combo had us all sucking wind by the end.

Disclaimer was given and this is what we did:

Grabbed a coupon and moseyed over to the side of Fury road across from the park entrance.

1 mile Indian Run to Nogoya and back –  5 burpees at the turnaround

When we returned:

1 round of

25 merkins, 25 curls, 25 goblet squats, 25 over head presses

.7 mile Indian Run to bottom of Fury Road and back – 5 burpees at turnaround

2 rounds of

25 merkins, 25 curls, 25 goblet squats, 25 over head presses

.4 mile Indian Run to School on Fury Rd – 5 burpees at turnaround

2 rounds of

25 merkins, 25 curls, 25 goblet squats, 25 over head presses

(Totals: apprx 2.1 Miles and 125 of each)

Moseyed back to pull up bars. 4 rounds of 30 second hangs

pax rotated – while 2 were doing 30 second hangs others were doing big boy sit ups

pax rotated – while 2 were doing 30 second hangs others were doing reverse sit ups

pax rotated -while 2 were doing 30 second hangs others were doing leg raises

pax rotated -while 2 were doing 30 second hangs others were doing lbc’s

Finished with the count a roma and name a roma

Prayers: Pacers Mom and Uncle

Thanks to everyone that showed up this morning for the work out.  I really appreciate the support and look forward to doing it again.  Next time I may need to add a little bit more running.

Until next time. Mary Anne