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…
8 blurry-eyed gloom warriors awoke and escaped the fartsack – some by choice; others by habit and contrary to plans. 0530, eyes were cleared and it was time to work… Mosey around to front parking lot for COP, including DQs, Helicopters, Arm Circles, SSHs, and Imperial Walkers all IC. THE THANG: 4 Corners – Brocode and Compounding Style Mosey over to the cones for 4 corners around the outside of the parking lot. Rabbits were to plank for Six in each corner and start exercises all together. Exercises were: Corner 1 – 10 merkins Corner 2 – 10 merkins +…
9 Davillians arrived on a cooler Wednesday morning to take part in Spit’s mid week Q This how it went down Mosey to the front of the school COP (ALL IC) – SSH, DQ, Hillbillies, Tempo LBC’s, Merkins, Arm Circles Mosey back to the parking lot The Lucky Horseshoe Lap 1Merkins X20Lap 2Merkins X20, Goblet Squats X20Lap 3 Merkins X20, Goblet Squats X20 , KB Swings X20Lap 4 Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20Lap 5Merkins X20, Goblet Squats X20 , KB Swings X20 , Sit-up + Press X20, Boat/Canoe x20 Lap 6Goblet Squats…
YHC knew today would be “super” and The Gloom would be pumped up for Hardywood is back in town. 13 Tried and True Super Troopers posted to see the sunrise but get a little work in before “work.” With Bodos sipping coffee and closing his car door at 0530, time to mosey. COP in front of the Carillon-Memorial Weekend approaching- and is goes a little something like this…. x 15 Copperhead Squats, x 43 SSH, x 20 Imperial Walkers, x 20 Box Cutters, x 44 LBC’s, x 10 Merkins. Mosey to the amphitheater. Lindsay-Starting at orchestra level, x 30 Freddie…
13 Warriors posted for a HumpDay Beatdown as the sun rose over the friendly confines of SOT this morning. COP: SSHs x 20 Helicopters x 10 Imperial Walkers x 20 LBC x 30 Merkins x 10 Copperhead Squats x 10 Mosey to Football Field 11s Round 1 – run width of field Exercise 1 – WWIIs Exercise 2 – Monkey Humpers Mosey to Bleachers 11s Round 2 – Up and Down Bleachers Exercise 1 – Incline Merkins Exercise 2 – Dips Mosey back down to Track CATCH ME IF YOU CAN Partner Up – First partner does 3 Burpees while…
Nine. That is how many regulars were ready for the beatdown this morning. As the Q went to set up on the nice grassy field and plant the first shovel flag to make an appearance at HR in quite awhile, most of the Pax looked on with curiosity, and likely a few meant-to-be-funny comments. THE THANG Mosey around the track for a quick warm-up and end to a COP at the South end: Invisible Jump Rope x20Don Quixote x10Hillbillies x15Russian Soldiers x15Kickbacks x15Merkins x10 (2-count down, 2-count up) Touchdown Beatdown: A mock football field was marked off for the following…
A lucky 13 arrived at Atlee HS to take part in a double celebration. This how it went down: Opus Q’s Mosey to the soccer field COP (ALL IC) – Arm Circles, Hip Circles, V Merkins, Hillbillies, Freddie’s Gas Pumps, V Merkins Spit’s Q THANG Mosey to the softball field Around The Bases – Complete exercises at 1st, 2nd, and 3rd base. At Home complete “X” number of exercise based on the number of PAX members behind you. 1st Base – Heels to Heaven2nd Base – Merkins3rd Base – Burpeeshome Plate – V Ups 1st Inning – 10 reps each2nd…
18 SOJ regulars, 1 Kotter & 1 FNG embraced the moonlight and early sunrise and assembled at NoToll for a Döner Kebab beatdown that went something like this…. THANG Mosey to inner parking lot. Can’t see the moon, so mosey to Field for COP: 30 SSHs, DQs, Imperial Walkers, Russian Soldiers, Tempo Merkins, Crab Cakes, SSHs Take a Lap as a PAX Line up on End Line for The Golden State Warrior: Like a Beast, but perform 5 exercises at each of 6 stations for a total of 30 in honor of Steph Curry and GSW’s sweep in the 2019…
Memorial Day convergence is again at 7:00 am at Tredegar / Belle Isle lot downtown. Later start let’s you bring a FNG.
Days are getting longer and the Pax is converging earlier, trying to get a glimpse of the gloom. YHC called the route and off we went. A charming route up Boatwright, a stroll down Patterson, and the meandering curves of Westham Parkway. Each route distance had a different exit off of the Pwky with a return to the VSF. Swirly took us out. The Moleskin It was great to see the Pax today. Despite Labrat sans shoes and TYA shirtless and soaking, Swirly did a great COT. Quote of the circle was “I hope those are love handles that I…