Orange Crush decided to end his free loading days and contribute to F3 with his VQ. In support, a worthy PAK showed up at Twin Team this morning with a twinkle in their eye and hope in their heart. To build excitement for his VQ, promises of a bouncy house were thrown out earlier in the week…sadly…it did not materialize. OC could not get the legal waivers required. Wilson told me he was so excited he could barely sleep last night. Sorry buddy.
After a brief mozey…warm ups began and consisted of:
The Q’s questionable cadence sent out distress calls for Nancy Lopez as some thought I would have been better served with a “F*** it…SSH” cadence but the PAK overcome this obstacle and the muscles were ready for HOLD IT.
As a group, complete each exercise 5 times, holding each exercise for 25 seconds, resting 5 – 10 second between reps. In between each set, run ½ a lap. Exercises were –
• Frozen Elbow Dips (Hold at 90 degree angle)
• Frozen V-Sits
• Plank (Lifting Right and Left Leg)
• Frozen LBC’s (Hold at the top)
• Frozen Squats (Alternate lift of right and left heel)
• Frozen Russian Soldiers (Hold leg out as close to 90 degrees as possible)
Those with daughters were haunted by the word Frozen. I guess they’ve seen that movie one too many times. LET IT GO! Sorry…I couldn’t resist.
After the completion of HOLD IT, the group mozey’d back to the Flag for a quick ring of fire with your favorite 10 count Merkin.
COT, Number-rama, Name-a-Rama with OC taking us out for the day.
Thank you men. I’m glad that you are part of my life. I’m better for it.
For those disappointed…there will be free T-Shirts and a puppy on my next Q.