F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Scrum (VQ) at the FORGE

11

God presented this beautiful morning for my VQ along with 7 other great men looking to better themselves. I had been stressing over my ability to lead a workout that meets everybody where they are and push them to the next level.

It was that time to start, we moseyed to the front of the school. I requested the pax to circle up. I ran through a quick intro. I showed 3 different moves, Heisman, 3 step Heisman, and Mummy kicks before we began the cardioramma.

Cardioramma consisted of 7 moves, 40 seconds each and repeat 2 more times:
• Jog in place
• Side straddle hops
• Heisman
• 3 step Heisman
• Butt kicks
• High knees
• Mummy kicks

“Have you ever work so hard and not move very far?” “yes, last night!”

Once completed we moseyed down the stairs to the soccer field. I told the group that I play rugby which is how I got the name “Scrum.” We are doing some moves to get into some type of rugby shape.

Conditions starts with:
Get into pairs
Round 1 – partner carry the width of the field and complete 10 burpees
Partner carry back with 10 merkins
Round 2 – frog hop the width of the field 15 Alabama prom date
Lunge back 15 star jumps

Now we moseyed up the hill to the Amphitheater for stair workout.

The pax paired off again with a quick explanation:
Get into pairs
Round 1: run upstairs touching each step, sprint towards the building, turn and shuffle facing out towards the grass, half way switch to facing the building, turn to run down the stairs, finished with box jumps up the bricks and back down and tag your partner, who is doing WWII
Round 2: run upstairs touching ever other step and repeat everything else and tag your partner who is doing Freddie Mercury
Round 3: hop every other step and repeat everything else and tag your partner who is doing heals to heaven

Once completed it was time for a change in location so we moseyed towards the flag for the final cardioramma where I explained the plank ski abs and plank in and out.

This Cardioramma filled with a solid ab work is a follows:
4 moves, 30 seconds each move with a 30 seconds break, first set follow my commands, the next 2 sets AMARP.
• Jump Squats
• Burpee with 4 pushup and 8 mountain climbers and up
• plank ski abs
• plank in and out abs

When we finished the second set the question was asked, “How much time do we have left?” “little more than 2 minutes.” I responded with, “That’s great, because we have a little more than 2 minutes until we finish the workout.”

When the timer went off, all you heard was people breathing hard, and sounds of excitement because we finished a hard cardiorama focused on abs and my completion of my VQ!!!!!

We then walked to the flag and did number-rama and name-a-rama, and announcements.

I felt so relieved that I was done with my VQ. I was really worried about time and not having enough work planned out. The Pax was very encouraging and I thank you all for that. It makes me want to Q more!

Announcements:
Summer Tour – Sign up! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1083932325

New AO The Anvil starts next Thursday

Memorial Day Convergence 7:00am at Tredegar (downtown RVA)

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About Author

Hello to all, I am a High School math teacher at a wonderful school on the south side. I enjoy being active, with my favorite sport of play is Rugby. I am happily married. I'm excited to see how this group of amazing people will change and shape me.

11 Comments

  1. Scrum – This was absolutely outstanding. Everything from the Hammer dance to waving our arms like we just don’t care was outstanding. I never knew rugby training could be so fun. Great to see this AO taking off, it’s a great site. Make it a great one fellas!

  2. Way to bring it at your VQ, Scrum. The new exercises brought some looks at first, and then some serious respect as we did them. 4x4s plus in and outs, and whatever that ski prep stuff was had me gasping. Great work.

    Thanks for letting me borrow your bike, Flange.
    Lesson for the Day: Rosie is tall, but not heavy.

  3. Great job Scrum, way to mix it up with a timer and some new moves. Who knew Upchuck’s hidden talent is guessing the weight of a guy on his back. Next stop, the carnival. Fiona now has a great story about how he got his name from El Guapo.

  4. Great looking VQ Scrum. Love the new additions (at least I think – can’t wait to try them). Well done sir!

    Sorry I missed Fiona back in the gloom and Hardywood again. Had to Q Timberwolf and hold the fort down there.

    I need to know the story behind the El Guapo references?

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