Nineteen stallions came out of their RVA stables this morning to see what the youngster had in store for his VQ. The forecast was 70 and Sunny with humidity cranked up to 110%. Little did YHC know that time moves very slowly when you grab the Q, so a beatdown breakfast quickly became a large beatdown buffet. According to the one bike rider wearing glow sticks, the following may have happened:
WARMARAMA:
- Mosey through the woods 1/4 mile. YHC admittedly missed the turn for the pickleball parking lot on the back of the park, so with pickleball no longer an option for the days workout we stopped on the trail for a short series of IC movements:
- SSH
- Lunges
- LBCs
- Mosey back through the woods to the soccer field parking lot.
COP #1: Four Corners
- 10 Merkins
- 10 Squats
- 10 Carolina Dry Docks
- 10 Monkey Humpers
- Mosey to the soccer fields.
COP #2: Checkpoint Charlie
- Divide the PAX into two groups for a race through a series of exercise checkpoints.
- PAX must move as a unit from checkpoint to checkpoint.
- Each checkpoint listed two movements. The PAX that got there first could pick which exercise they performed.
- Buy-In: 10 burpees to get the heart rate going again.
- Checkpoint 1: 20 Merkins or 20 Carolina Dry Docks
- Checkpoint 2: 30 Squats or 30 Single-Leg Lunges
- Checkpoint 3: 40 Plank Jacks or 40 Mountain Climbers
- Checkpoint 4: 100 SSH or 100 LBCs
- Checkpoint 5: 30 Single Shoulder Taps or 30 Freddie Mercuries
- Checkpoint 6: 10 Burpees or Rest
- Mosey to the Basketball Courts
COP #3: Suicide Bear
- Starting at the baseline, bear crawl to the free-throw line, 10 WWII’s, Bernie back to the baseline. Repeat across the length of the court.
- Still 15min left on the clock! What else can we cook up for the buffet?
COP #4: 11’s – Burpees and Squats
- Perform 10 burpees at the baseline, then mosey to the other baseline for 1 squat.
- Mosey back and forth completing 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps.
COP #5: Ring of Fire
- What can we do for the final five minutes?? Circle up for ring of fire. PAX holds feet off the ground while each member takes turns performing 10 reps of their preferred ab exercise.
COT: Numberama, Namearama, Announcerama, Prayer
- SOJ CSAUP Half-Marathon and 10K – 8/19 – Robious Landing Part @ 0530 (Don Draper)
- Pickleball Doubles Tournament – 8/26 – Batteau (Forest Hill Part)
- Pray for Doozy’s neighbor who is having a post-op scan for cancer in his neck.
- Pray for baby Ivy and her family as she is fighting for her life with several complications. Be on the lookout for a September workout at the Alamo to show support for them.
Moleskin
YHC was too absorbed with thinking through each COP to appreciate the mumble chatter, though I heard afterwards it was rich. It means a lot to me that so many HIMs would show up to support the VQ, thank you. It was an honor to lead and I look forward to signing up to Q many more in the future. I showed up to NoToll for my first F3 workout in June hoping to find a community that would hold me accountable to show up and work hard and you guys have delivered just that.
