Virtual #Parliament Pre-Blast
QIC: Sour Mash
Date: 4/7/2020
PAX: All
Below is your Virtual Weinke for #Parliament:
Warm-O-Rama –
- Arm swirly things forward x 10 IC
- Arm swirly things backwards x 10 IC
- RoL hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)
- LoR hamstring stretch x 10 seconds (1000-1, 1000-2, etc…)
- Trunk twists x 10 IC
- RoL calf stretch from plank position x 10 seconds (1000-1, 1000-2, etc…)
- LoR calf stretch from plank position x 10 seconds (1000-1, 1000-2, etc…)
- Abe Vigoda – hold x 3 seconds to right side then move to left side x 3 seconds – Repeat 5 times
- Overhead claps x 10 IC
- Seal claps x 10 IC
The THANG –
10 of each:
- Side straddle hop
- Merkins
- Squats
- 10 second plank
- Bear Crawl 10 yards and back
9 of each:
- Side straddle hop
- Merkins
- Squats
- 9 second plank
- Bear Crawl 9 yards and back
8 of each:
- Side straddle hop
- Merkins
- Squats
- 8 second plank
- Bear Crawl 8 yards and back
7 of each:
- Side straddle hop
- Merkins
- Squats
- 7 second plank
- Bear Crawl 7 yards and back
6 of each:
- Side straddle hop
- Merkins
- Squats
- 6 second plank
- Bear Crawl 6 yards and back
5 of each:
- Side straddle hop
- Merkins
- Squats
- 5 second plank
- Bear Crawl 5 yards and back
4 of each:
- Side straddle hop
- Merkins
- Squats
- 4 second plank
- Bear Crawl 4 yards and back
3 of each:
- Side straddle hop
- Merkins
- Squats
- 3 second plank
- Bear Crawl 3 yards and back
2 of each:
- Side straddle hop
- Merkins
- Squats
- 2 second plank
- Bear Crawl 2 yards and back
1 of each:
- Side straddle hop
- Merkins
- Squats
- 1 second plank
- Bear Crawl 1 yard and back
Mosey to blocks for:
- Overhead presses x 10 IC
- Curls x 10 IC
- Monkey Humper x 10 IC
- Skull crushers x 10 IC
- Bent over rows x 10 IC
- Imperial Storm Troopers x 10 IC
- Repeat-O x 2 if needed
MARY –
- LBC’s x 15 IC
- American hammer x 15 IC
- Low dolly x 15 IC
- Mutton Crunch RoL x 15 IC
- Mutton Crunch LoR x 15 IC
