(written by and posted for Weekend Special)
9 motivated PAX posted on a cool, damp morning to receive the much anticipated Weekend Special SOLOVQ. Treadmill, fresh off of his Best Attendance Award ironically arrived fashionably late. There was much mumble chatter throughout the morning amongst the tight knit group. Some seemed in awe of the QIC’s intensity of his VQ. So much so that Treadmill named it the “Adrenaline Q,” of which the QIC takes as the highest compliment.
Weather 40s and Dam
The Thang
Mosey to basketball courts
COP:
- SSH x 20
- WMill x 20
- LArmCir x 20
- Reverse x 20
- TTT x 20
- LBC x 20
- Heel Touches x 20
- Flutter kicks x 20
- Iron Cross x 20
- MClimber x 20
- Grab a bench
- Dips x 20 OYO
- Incline Merkins x 20 OYO
Line up on the basketball court
- Sprint to end and back x 3
- Rinse and repeat Dips, Incline Merkins, and Sprints x 2
Mosey to brick pile and grab 2 bricks
Line up on one side of track
- Curls for girls x 20 IC sprint to other side Merkins x 20 sprint back
- Tricep ext x 25 IC sprint to other side Deep Squats x 20 sprint back
- Shoulder press x 25 IC sprint to other side LBC x 20 sprint back
- Side Lift x 25 IC sprint to other side Merkins x 20 sprint back
- Overhead Claps x 20 IC sprint to other side Deep Squats x 20 sprint back
- Tricep swings x 25 IC sprint to other side LBC x 20 sprint back
- Frankenswings x 25 IC sprint to other side Merkins x 20 sprint back
- Upright Rows x 20 IC sprint to other side Deep Squats x 20 sprint back
Stack your bricks
Mosey to the breezeway and get on a wall
Peoples Chair
Circle up for 3 minutes of IW
Mosey to parking lot for COT
Announcements:
2.0 Workout Christmas Eve at Graveyard at 8am
Prayer Requests:
Nail Pop’s friend
Awesome job on your VQ! So proud of you brother!
Great Q Weekend Special! Fun WO with the TURNING POINT PAX. Will visit more often!