Monkey Wrench here,

My first Q was a success, although I did carry a note card around with me. Next time, no note card. Warmup:

  1. Figure 8 run around the parking lot
  2. Side Straddle Hops
  3. Imperial Walkers
  4. Fonzio Arm Circles
  5. Hillbillies

Main Workout:

  1. Circle Burp.
    1. Sidle Straddle Hops
    2. Each Pax in circle yelling down, and whole group drops into a Burpee.
    3. Run on greenway all the way around to the Playground. Along the way stopping for cadence exercises of:
      1. Plank Jacks
      2. Crab Jacks
      3. LBC
    4. At the Playground: Six Pack:
      1. 1 Pull Up … 5 Merkins
      2. 2 Pull Ups… 4 Merkins
      3. 3 Pull Ups… 3 Merkins
      4. 4 Pull Ups… 2 Merkins
      5. 5 Pull Ups… 1 Merkin
      6. 4 Pull Ups… 2 Merkins
      7. 3 Pull Ups… 3 Merkins
      8. 2 Pull Ups… 4 Merkins
      9. 1 Pull Up  … 5 Merkins
    5. Run to the Picnic Shelter:
      1. Step-Ups
      2. Dips
      3. Urkins
    6. Run to Parking Lot for the Conveyor Belt:
      1. PAX start on parking space line with two spaces between each
      2. 10 Monkey Humpers
      3. Broad Jump to line where Previous PAX was.
      4. 10 LBCs
      5. PAX at beginining of line runs to end of the line, creating a conveyor belt effect.
      6. Stop when all PAX are where they began.
    7. Run to field.
      1. Run Suicides
    8. Super 21s
      1. Proposed:
        1. 1 WW II Situp
          1 Mountain Climber
          2 WW II Situps
          2 Mountain Climbers
          3 WW II Situps
          3 Mountain Climbers
          4 WW II Situps
          4 Mountain Climbers
          5 WW II Situps
          5 Mountain Climbers
          6 WW II Situps
          6 Mountain Climbers
          7 WW II Situps
          7 Mountain Climbers
          8 WW II Situps
          8 Mountain Climbers
          9 WW II Situps
          9 Mountain Climbers
          10 WW II Situps
          10 Mountain Climbers
          11 WW II Situps
          11 Mountain Climbers
          12 WW II Situps
          12 Mountain Climbers
          13 WW II Situps
          13 Mountain Climbers
          14 WW II Situps
          14 Mountain Climbers
          15 WW II Situps
          15 Mountain Climbers
          16 WW II Situps
          16 Mountain Climbers
          17 WW II Situps
          17 Mountain Climbers
          18 WW II Situps
          18 Mountain Climbers
          19 WW II Situps
          19 Mountain Climbers
          20 WW II Situps
          20 Mountain Climbers
          21 WW II Situps
          21 Mountain Climbers
          231 Reps for each exercise
      2. Actual (after mercy rule):
        1. 1 WW II Situp
          1 Mountain Climber
          2 WW II Situps
          2 Mountain Climbers
          3 WW II Situps
          3 Mountain Climbers
          4 WW II Situps
          4 Mountain Climbers
          5 WW II Situps
          5 Mountain Climbers
          6 WW II Situps
          6 Mountain Climbers
          7 WW II Situps
          7 Mountain Climbers
          8 WW II Situps
          8 Mountain Climbers
          9 WW II Situps
          9 Mountain Climbers
          10 WW II Situps
          10 Mountain Climbers
          11 WW II Situps
          11 Mountain Climbers
          12 WW II Situps
          12 Mountain Climbers
          13 WW II Situps
          13 Mountain Climbers
          14 WW II Situps
          14 Mountain Climbers
          15 WW II Situps
          15 Mountain Climbers
          120 Reps for each exercise
    9. Cool Down:
      1. American Hammer
      2. Box Cutters

 

Overall a great experience for my first Q. Next time I will be more off the cuff and think of exercises on the fly. Now if I can only memorize the whole exercise list! Was asked to forget the Super-21s for my next Q. 🙂

 

Thanks all!

-Monkey Wrench

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