Quite a change of pace with the weather this morning as cooler temps and lower humidity were greatly appreciated. A larger total of PAX showed up to support Duraflame during his very first VQ workout!
4:59 AM – One minute warning; 5:00 AM disclaimer and opening prayer
Moseyed to the back teacher’s parking lot to warmup and stretch. Once again the lights were off and this seems to be welcomed by some PAX. We all got the muscles loosened up by doing 15 reps of the following: Side Straddle Hop, Through the Tunnel, Little Baby Arm Circles (Forward), Overhead Clap, Dirty Bird, Little Baby Arm Circles (Reverse) and Imperial Walkers. Duraflame learned very quickly how much more is involved with count yelling, thinking, exercising and breathing at the same time.
Moseyed to the track behind the school where the PAX then completed one Black Snake routine. The PAX all grabbed a step and completed three rounds of calf raises. Moving on to the bottom of the hill, Duraflame delivered a confusing set of instructions for the 11’s (Gorilla Squats – Sprint up Hill – Merkin Mountain Climber) that would be completed. What turned out to be a quick modified exercise on the fly, will now be titled as “The Duraflame” moving forward.
The PAX then moved over to the blacktop basketball court to complete 25 reps of big boy sit-ups, people’s chair at the wall where the PAX were instructed to lift arms out front and in the air (Arm pit funk and the varying degree of potency of Wapner’s own back blast quickly became the topic of much discussion). The PAX then went back to the blacktop to complete an additional 25 reps of Plank Shoulder Taps and 25 reps of Carolina Dry Docks.
All PAX moseyed back to the flag for some additional ab work. This last part of the workout started off with starfish crunches and grievances were aired about VQ always combining through the Exicon for new stuff! Repetitions of the following exercises were completed: Freddie Mercuries, American Hammers, Boat / Canoes (Does Duraflame know the difference between boats and canoes…?) and Planks. To wrap things up, Duraflame went into full yoga mode and had the PAX do “Thread the Needle” core work.
Duraflame thanked all PAX for coming out for his first Q and proceeded to explain what was supposed to happen for 11’s routine!
Count-a-rama; Name-a-rama (Duraflame…Don’t forget E.T.)
Announcements: Stomp-the-Swamp, Cryptonite converge – 8/14, HAPPY BIRTHDAY PickAxe!
Prayer Requests: Memorial fund for family of PAX Glenn Hornsby (Retweeted by Canseco), Safety from COVID virus
Devotion: Ecclesiastes 11: 5-6