VQ at First Watch

Today was my VQ and what a great day, 70 and sunny! 8 Stubs arose to tackle the earliest AO and according to the van that ran over the sign at N Ridge and River here is what went down.

Mosey to church pavilion after completing a lap in the auxiliary lot, so Handshake could catch up to us

COP:

• 20 SSH
• 10ish Helicopters
• Stretch to touch the sky
• Stretch to touch the toes
• 10 Cherry pickers
• 10 Heals to Heaven
• 10 Hand Release Merkins

The Thang:

Mosey to church parking lot. P1 runs to mini buses and back while P2 works on their numbers with a Dora and switch.

• 100 Merkins
• 200 Squats
• 300 LBC

Mosey to point of Henrico’s smallest and most favorite triangle park. Note we distracted a driver with our studliness as we ran and they took out a sign, only reported injuries were to a sign and maybe someone’s ego. Split in to groups of 4 and runner to the stop light and back while other completed the following:

Round 1

• Carolina Dry Docks
• Flutter Kicks
• WW2s

Round 2

• LT Dan’s
• Reverse Crunches
• Heals to Heaven

Mosey to collect blocks for 1 round of block work, we did:

• Curls
• Triceps curls
• Overhead Press
• Block Swings
• Block Squats
• Mississippi Prom Dates
• Bench press
• 40 2 count flutter with block as timer

Deposited blocks back and lined up on the rail for 11s, dips and box cutters were called, Lunge and run back. We didn’t finish these but got close. Circled up for COT and Handshake took us out.

Handshake, EF Hutton, Ronnie and myself met for coffee and fellowship afterwards.

Really enjoyed leading today. Appreciate all the support and fellowships that F3 brings to us and our community. Looking forward to Q-ing again soon!

Announcements:

Shoes and clothes/suits for donation to our community. See Slack or reach out to Gypsy.

Vinny looking for other to join him in Charlottesville on 12/18. See slack for details.