The Morpheus VQ

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

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