Pincher VQ 2.0

Mosey (2 laps total 500 meter)

  • High Knees
  • Butt Kickers
  • Karaoke
  • Skip
  • Side Shuffle

Circled up

  • Strawberry Pickers
  • Wind mills
  • 10 Burpees

Thang (3 timed sets followed by a 500 meter run)

  • Sit-up w peter Parker 2:00
  • Kick Through w 10 Plank Jacks 2:00
  • Spider-Man Merkins 1:00
  • 500 meter run
  • 1:30 break (to mumble)
  • Rinse and repeat all above
  • American Hammers 2:00
  • Leg Raises 1:00
  • Seated In and Outs 1:00
  • 500 meter run
  • 1:30 break (to mumble)
  • Rinse and repeat from American Hammers
  • Finished with 10 Burpees

Prayers

  • First Responders including the recent Fireman who gave his life.
  • For all the Pax who are injured or traveling

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F3 Suncoast