Throughout the winter, Morpheus would say, “I am going to wait for spring until I VQ a workout.” The vernal (aka spring) equinox occurred on Sunday, March 20, at 11:33 a.m. EDT. The VQ of Morpheus was on Monday, March 21, 2022 at 6 am. Backblast written by Morpheus.
AO: The Rising (WWCP)
PAX: Brisket, Dick Clark, Mountie, Photo Finish, Side Out, Aviator, Dos Equis, and Morpheus, VQ,
Conditions: 40s, dark, little wind, perfect
WARMUP
Motivators 5 count
Arm Circles
Circle Arms
Dick Clark Stretches
THANG
Do set of 3 exercises at base, then run speed ladders, return to base. PAX hold planks until everyone returns to base
Base:
V-up 21
1-leg air humpers 10 ea. leg
Reverse crunches 21
Superman 21
Right Side Plank 21 – 3ct
Left Side Plank 21-3ct
Leg climbers
AmHams
Merkins
Speed Ladders:
Merkins
High Knees
Slalom
1 Leg hop (L then R)
Broad jump
MARY
Boat Canoe
COT
Announcements
Count-O-Rama
Name-O-Rama
Honored to Lead,
Morpheus
