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Heidi Guest Q – F3 Lutz – 02.29.2020

Guest Q – Burpees, Bear Crawl and Mosey

QIC: Heidi (Guest Q visiting from Spring Hill TN)
PAX: Endo, Dba, Grouper, FlatTire, Miley, Belding, Vanellope, Heidi, FNG(Anchorman)
Warmorama
10 SSH in cadence
10 Cherry (peanut/cotton) pickers OYO
10 Good Mornings OYO
4 WMH
10 High Knee Hammers in cadence
Thang
7 Around The Circle
Mosey around the front loop stopping and performing the following exercises at each street light. (7 lights = 7 stops per lap) Each lap changes exercises and increases reps.
Lap 1 – 7 burpees
Lap 2 – 14 squats
Lap 3 – 21 LBCs
Head to the playground 
5 to 10
OYO – Start with 5 reps of each exercise, then repeat, adding 1 repetition each round until 10. Reps:
LBCs
Squats
Triceps dips
SSH
Early finishers: Apolo Ohnos until all in
Around The Lake We Go!
Burpee Bear Crawl
Partner up! Both partners start at the designated start line. Partner 1 starts bear crawling while Partner 2 completes 3 burpees, then runs to the gate for another 3 burpees,  and then runs back to the bear crawling Partner 1.  Partner 2 picks up with the bear crawl while Partner 1 runs to the start to complete the exercises. Rinse and repeat back and forth until bear crawl reaches the first gate.
Early finishers: SSH until all in
Mosey a little bit
Battle of Hoth
Partner 1 starts doing Imperial Walkers  (Q likes the name AT-ATs for these). While P1 advances across the lot, P2 runs to the finish line, does 3 burpees, then runs to meet P1, gets down and bear crawls around a P1 member twice (Snow Speeders). Switch roles and repeat.
Early finishers: SSH until all in
Penalties were issued for confusing Star Wars with Star Trek.
(Q note: You guys seriously need to watch The Empire Strikes Back)
Indian Burpee Run (Catch me if you can)
PAX mosey around the pond to the bridge in a single file line;  PAX at the end of line does 3 burpees, then runs to the front of the line tapping the last guy as he passes; when tapped, last guy does 3 burpees; Rinse & Repeat.
Merkin/LBC Bear Crawl
Both partners start at the base of the bridge. Partner 1 starts bear crawling while Partner 2 completes 10 merkins, and 10 LBCs. Partner 2 then runs to the gate for 10 merkins and 10 LBCs. Then runs back to the bear crawling Partner 1 and picks up with the bear crawl. Rinse & Repeat
Catch me if you can
Finish the lap around the pond. Last PAX does 3 burpees.
Dirty Hookup 
Find a wall and high plank. 4 count putting arms both up on wall then down. Goal is 10.
Tunnel of Love 
Everyone high planks side by side and PAX rotate through crawling under everyone.  RNR until each PAX has gone through the tunnel.
Announcements
2nd F coming up – Saturday, March 7th at 2:00 PM LLR Pavilion
COT
Prayers for all those who are travelling and those who could not make it today for some reason.
Prayers that corona virus will come to a control soon.
Gentlemen,
I really enjoyed working out with you guys, and appreciate the opportunity to Q for you! I’m looking forward to coming back!
– Heidi

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