15 Pax arrived at the Fighting Yank to experience my VQ. Shad Rap brought an FNG, his brave 2.0. Disclaimer was given and it was made clear to the FNG he was an idiot for following me.
Warm Up:
- SSH x 25 IC
- Imperial Walkers x 17 IC
- Flutter Kicks x 15 IC
Counting was a struggle for me this morning, and the Pax pointed that out.
The Thang:
Slow mosey up to the track behind the middle school. YHC explained my first F3 workout was Qed by Keesh. Quishe did a workout called The Dab. Ironically enough, Keash was there this morning to experience that workout once again. YHC did a slight variation of Qeesh’s Dab workout.
YHC announced we would do 10 burpees in a minute, then 25 Mericans in a minute, 10 more burpees in a minute, then 40 Monkey Humpers in a minute and lastly 10 more burpees in a minute. If you finished early, as Tiny Tank typically does, you had a rest until the next exercise. YHC said to Omaha when necessary. Mayor and Tool Time almost instantly were calling for an Omaha, but Dolph started salivating when he heard about the number of burpees we were going to do.
Each set was followed with a slow mosey around the track.
Rinse and Repeat 3 more times.
Countoffs were clearly not a strong point of the Pax.
We picked a partner and started a Dora 1-2-3 with an extra exercise to start. Fifty Leg Throws, 100 Mericans, 200 LBC’s and 300 Squats. Baggy shorts and no leggings was not the optimal attire for Qeash’s partner, Flush, during the Leg Throws.
After the Leg Throws Pax 1 would start on the Mericans while Pax 2 would Bear Crawl out and Lunge back.
Mosey back to the flag.
Pledge
Prayer Request’s:
- Shad Rap’s mother-in-law
- Wheezy’s mother-in-law (“safe travels”)
- Becky Waters – hit by a drunk driver
Eight Pax then went to Cherubs for a little bit of breakfast goodness. At breakfast we learned Mayor is a big North Carolina State baseball fan and Wheezy is a liver mush connoisseur.
Thanks to all the Pax that showed up to experience my VQ!