Doublemint VQ:
Sprints and Ladders Q:
Pax: Vanilla Ice, Etoufe, Salty, Chocolate Chip, Athena, Whoopie, Shop Vac and Dr. Buff
8 Pax showed up to work out in the heat and humidity with a Sprints and Ladders workout.
The Warm-up:
10 Jumping Jacks in cadence
10 forward baby arm circles in cadence.
10 backward baby arm circles in cadence
10 wind mills in cadenceTHE THANG
Sprints & Ladders w/ a Few Minutes of PainSprints: all exercises were done across the field.High Knees – Sprint Back
Side Shuffle Left – Sprint Back
Side Shuffle Right – Sprint Back
Run Backwards – Sprint Back
Duck Walk – Sprint Back
Bear Crawl – Sprint Back
Lunges – Sprint BackLadder:
10 Burpees
20 Push-Ups
30 Jump Squats
40 Mountain Climbers
50 Russian Twists or Bicycle CruncheS
Plank between each Set until Six is Done!
Field Lap @Top of the Ladder!
50 Russian Twists or Bicycle Crunches
40 Mountain Climbers
30 Jump Squats
20 Push-Ups
10 Burpees
Another field lap and plank until six is done.A Few Minutes of Pain (60 seconds each)
Plank
Donkey Kicks
Hydraulics
Big Girl Sit Ups
Bridge
Superstar/Banana
COT:Today we ran sprints. Sprinting is a great workout, but if you are running a long race you can’t sprint. You have to pace yourself or you will tire out too easily. Also, if you are sprinting you may not notice the potholes or rocks in the road. 2 Timothy 4:7 in the bible says: I have fought the good fight, I have finished the race, I have kept the faith. We are all running in the great race of life. We will face trials along the way. In Hebrews it says “let us run with endurance the race that is set before us”. Life is hard! We will face trials. The question is, are you going to come out on the other side better or worse. Will you use the wisdom and knowledge you gain from your trials and learn from them? Will you come along side of others who may be struggling with something you have gone through. Don’t sprint through life and miss opportunities to bless and help others. In James it says consider it pure joy whenever you face trials of many kinds. Because you know the testing of your faith developers perseverance. Thank you ladies for sweating it out with me for my VQ. You all rocked it!
