• When: 05/11/16
  • QIC: JJ
  • PAX: Spiderman, Stroganoff, JK2, Short Sale, Wonder Woman, T-Square, Squeeker, Squirt, JJ (I've unintentionally left a couple of guys out. I apologize! My phone no longer works so I lost the audio file from the Name-o-rama. Needless to say, you unnamed guys are much tougher than my phone.)

In trying to come up with a good workout for my VQ, I took a look back at my first post at Martha’s House.  Turns out it was very similar to the plan I had in mind, but I had to put a little Tar Heel twist into it.

Warm Up (To be honest, I was so nervous I don’t remember the counts.  It was somewhere between 10 and 20.)

  • SSH
  • Merkins
  • LBC
  • Imperial Walkers

Mosey to the next door for the Pledge.

The Thang

Mosey to the old Harris Teeter parking lot.

Told the pax we were going to run a little Four Corners offense.  Dean would run this to slow the game down, but we were going to use it to get things going and speed it up.

Get a fast-break partner… 1 pax runs while the other completes the exercises.  Switch after a lap; cumulative counts.  (During my first post, Spiderman had us run with bricks.  However, bricks aren’t good in basketball terminology, so we left those out.)

  • 100 Lunges
  • 125 Russian Twists/American Hammers
  • 150 LBCs


For the halftime entertainment, we kept the 4-corners theme and entered the boxing ring.

Floyd Mayweathers x 10  (From plank position, punch forward, plank, back/side punch, plank; repeat with other arm)

With halftime over, we got back to the second half.  Same 4-corners offense with fast-break partner, one runs, one exercises, cumulative counts.

  • 100 Merkins
  • 150 Squats
  • 200 Flutter Kicks

To be fair to the other shade of blue, we looked for an exercise to suit them.  They are used to slapping the floor which is too easy for an F3 workout so we did some hip slappers.

  • Hip Slappers x 10

We went into overtime with some Elevens – Merkins/run/Squats.  Shot clock ran out so we only made it to 4 or 5.

Mosey back to Pelican’s for announcements, prayer requests, and closing prayer.

Thanks to the guys for being part of my VQ.  Looking forward to the next one.