VQ @ The Coop

18 PAX showed up for my debut at The Coop: Nations Ford

Disclaimer: Not a pro, in fact this is my VQ!

Mosey to basketball court

Circle Up: Side Straddle Hops x25, Windmills x10, Merkins x10, Low Slow Squats x10

Mosey to Pullarama

Partner Up

Group 1: Pull-up x5, jump taps x10, reverse grip x5 (substitute with Burpies)

Group 2: Wall sits until partner is done

Repeat so that each exercise is done three times. Plank when done

Mosey to basketball court

Dora 1-2-3

Group 1 will do the exercise while group 2 runs a lap around outside of fence

100 Merkins single count

200 Bobby Hurley's

300 Freddie Mercury's

Plank

Mosey to pull up bar

Group 1: hanging from bar leg lifts (straight leg as many as possible) x20

Group 2: low slow squats x20

Switch/rotate

Repeat x3

Plank

Mosey to curb

20 dips in cadence, 5 diamond push ups in cadence, 20 Russian Twists (American Hammers) in cadence

COT

Count

Names

Prayers / Praises

Prayer