• When: 2018-08-29
  • QIC: Freebird
  • The PAX: Katniss, Lamb Chop, Wham!, Quaker, Kamikaze (#Double Respect), Special K (#Respect), Turnpike, Grilz, Selfie, Turncoat, Freebird

Freebird’s Second VQ

The PAX welcomed Freebird back to the Q at #TheCastle. A recent return from the DL made this Q extra special. Since YHC is posting this on behalf of Freebird, additional commentary has been added.

Conditions – 76 and Swampy

Opened with the Disclaimer, then another disclaimer that there would be limited running. Yeah right, the PAX thought we crossed the gate and ended up at #Amble or #Ramble or #Stumble. Who needs a stinkin’ Boot Camp? Moving on.

The Thang (all 3 count):


  • Side Straddle Hops *15 (IC)
  • Through the tunnel *15 (IC)
  • Little baby arm circles (forward/reverse) *15 (IC)
  • Calf stretch
  • Quad stretch
  • 15 Big boy sit-ups (OYO)
  • Slow Fast Merkins *10 (IC)

Partner Up:

The Dora (Modified)

  • 100 Merkins
  • 200 LBC’s
  • 200 Side Straddle Hops

Partner 1 runs around the circle, Partner 2 does the exercise (Maybe the PAX were too slow on the exercises, so we ran).

Mosey to Hill

  • Bernie Sanders 1/2 Way up the Hill, sprint to top
  • 5 Merkins
  • Bernie Sanders 1/2 Way up the Hill, sprint to top
  • 10 LBC’s

Run 1/2 way down Tombee

  • 15 Squats

Run to end of Tombee

  • 1 Merkin, 5 Raise the Roof
  • 2 Merkins, 10 Raise the Roof
  • 3 Merkins, 15 Raise the Roof
  • 4 Merkins, 20 Raise the Roof
  • 5 Merkins, 25 Raise the Roof
  • 6 Merkins, 30 Raise the Roof

It was swampy today, so the air was extra heavy.

Run back to top of Hill

  • 15 Side Straddle Hops

Run to Picnic tables

  • Dips on tables
  • Incline Merkins

Mosey back to circle:

  • Flutter kicks
  • Planks

Done.  Great to have Freebird feeling better and back in the mix.

COT: Counterama; Name-O-Rama, Announcements: Labor Day Convergence at Hand, 7-8am; HDHH, Prayer, done.