19 Showed up at Midoryama for my VQ.

No FNG’s so a quick disclaimer was given.

 

Warmup:

Pledge, then short fellowship Mosey to the infamous speed bump. From there I picked up the pace to the small soccer field.

There was some mumble chatter about the Q having a water bottle waiting on him at the field, but I was given some sympathy after revealing I was pretty under the weather.

 

The Thang:

Run Drills:  (First Exercise to Mid Field, Second Exercise to Finish)

  • High Knees – Butt Kicks
  • Carioca – Switch Sides
  • NUR – Turn and Run
  • High Skip – Skip
  • Lunge (1/4) – Run (1/4) – Lunge (1/4) – Run(1/4)
  • One Legged Run – Switch Legs (This one was a hit, Lots of Mumble Chatter after the demonstration)
  • Two Leg Bound – Single Leg Bound – Two Leg Bound – Single Leg Bound
  • Goose Steps – Butt Kicks

Recover

Form Run (exaggerated running form) x4

Countdowns from 5: (We started by doing each exercise below for 5 reps, then 4, 3, etc. The count was as fast as the Q could handle.)

  • Side Straddle Hops (in cadence)
  • Burpees
  • Mountain Climbers (in cadence)
  • Merkins
  • LBC’s

Recover

From here we repeated some run drills ,mostly form runs, high knees, butt kicks, and skips with some ab exercises mixed in. I modified from the weinke a bit here because frankly the cold had set in on me pretty hard and I was just trying to get thru.

After probably 4 sets of run drills and abs we split up into 2 groups for a old school field day relay race. We had 2 teams of 9 that raced each other hard. I set out as the odd number and ran with the l sat group. Respect to everyone for pushing so hard during this. Yall really pushed yourselves and and each other hard. Oompa Loompa showed that he still has some wheels! (hope that knee feels ok!)

We did the relay twice then mosey back to the flag.

 

At this point everything is a blur for me so I apologize for not remembering it all.

 

Annoucements: JJ5K, Speed For Need

Nameorama

Prayer Request

I thanked everyone for coming out for my VQ and for pushing thru the workout. I know it was a little different than our usual stuff, but it is good to do something different  sometimes. Being sick aside, it was a great time and I hope to lead these guys in a beat down again soon.  Also, sorry for taking so long to get the BB up. I have been very sick since this workout.