One Minute Warning: Forgot this! But everyone came to work already locked in.
Prayer:
Disclaimer:
YHC was humbled that 22 pax showed up for my VQ. Actually, my strategy was to ease into this “Q thing” and volunteer for a Saturday, where the attendance is typically lower (so I could have some practice). These men are faithful though and had a different plan in mind today (or at least they were here to pick up their D2D race packet from Paper Jam). At any rate, I really appreciate everyone coming and giving me some slack as I fumbled my way through this hour.
The weather: Perfect. Cloudy and springish.
COP:
Mosey for a half of a loop in main parking lot. Circle up for COP.
Side straddle hop x 16 IC (Don’t ask me…I was nervous)
Burpees x 5 (on-your-own)
Through the tunnel X 15 IC
Burpees x 5 (on-your-own)
Run back to the courtyard near the flag.
The Thang:
1st Circuit:
- X12 one-legged burpees (6 ea. Leg)
- X30 (2 count )American Hammer’s
- X12 Prison Merkins
- X20 Reverse Jump/Split Lunges (10 ea. Leg)
- X1 200yd sprint to the end of the parking lot and back
Rinse and repeat X3 times
Mosey to the “Tomcat” stairs, where YHC had blocks ready and waiting.
2nd Circuit
- X16 Block Swings
- X30 (2 Count) Mountain Climbers.
- X12 Prison Merkins
- X20 Bulgarian Ball Busters (10 ea. Leg)
- X1 Weave all 6 of the stairs.
Rinse and repeat X3 times (took a vote after 2 and these tough guys wanted a 3 lap).
Mosey back to front of School with 20 minutes left for a Mary circuit.
- 45 Sec of Plank Lunges (kind of like peter parkers)
- 45 Sec of Hydrolics
- 45 Sec of Flutter-kicks
- 45 Sec of LBC’s
- 45 Sec of Plank shoulder taps
- go to the curb for 45 seconds of step-ups.
Should have added a 4th lap somewhere or took longer on COP, because I only had about 10-15 minus planned for Mary (this hour was hard to time for sure!). No problem with this group though, they gladly filled the gap with 10 minutes of “dealers choice”.
- Monkey Humpers,-Slumlord
- Boat/canoe-Juice
- Big Boy Sit ups-Paper Jam
- Iron Crosses-Wee Wee
- I know I am leaving a couple out, but that is all I can remember.
Then one final lap around the parking lot (T-Claps to those that sprinted this) back to the Flag.
Announcements:
- 03/03: F3 Lexington 4-year Anniversary Convergence at Graveyard
- T-Claps to Wee Wee for organizing Operation “build play set”
- Dam to Dam next week (see Paper Jam or Juice if you are not running and can volunteer)
- P200 is coming
Prayer Request:
- Pullout’s Mom (and Polecat’s Mother in law)
- Ranger’s family (lost his Mother)