It was a good day to Q

Written by

Heist

in

Despite the gloom, rain, drive time, and injuries 12 men showed up today for my official VQ.

Warm-up:

  1. Mosey to the bus loop for some tracers (jog down one line, shuffle to next line and Bernie back. Repeato from one end to other.
  2. Circle up – Welcome. Disclaimer.
  3. YHC led stretches followed by ’muricans.

The Thang:

  1. 11s on the hill: Exercises ”rocky squat” and 2 count ’murican hammers. Sprint to top, rocky squat (squat + jab/jab = 1), back to bottom. Started 10:1 squat to hammer, finished 1:10 squat to hammer. 20 count
  2. To the poles!: 10 light poles. 1:2:3 ratio of Burpees/Dry docks/LBCs. Jog between poles. Begin at Pole 1 and build up reps to Pole 5, back down reps to pole 10. Example: Pole 1 (1/2/3)…Pole 4 (4/8/12)…Pole 5 (5/10/15)…Pole 6 (4/8/12)…Pole 10 (1/2/3). Al Gore for six. 20 count.
  3. Bear crawl booyahs: Mosey to tennis courts. Grab partner. Face partner along width of tennis court. Bear crawl accross the court and complete 1 rep booyah (1 rep is 2 pushups with a hand slap with partner). Recover and jog back to line perform 1 squat. Repeato until Pax built up to 5x reps.
  4. Comanche Run: Mosey to track. In honor of the Comanches the Pax rocked two laps around the track (jog as Pax with sprints to front). Stopped at bleachers after lap 1 for two rounds of incline pushups and dips (10 x each).
  5. Quick Triple check: Mosey back towards the flag. YHC needed some filler. Groups of 3, A-man: wall sit, B-man: LBC, C-man: sprint to cargo container (about 20 yards).
  6. Final countdown – 2x COP. Circle up. Pax holds plank. Go around the circle 2x, with each dude performing 5 ‘muricans. Extra points for style points.

Time! I am spent at this point.

Wrap up:

  1. Numbers/Names.
  2. Announcements:
    1. Beer mile 10/29/22 (11th Annual – Shawn G Hogan)
    2. Happy Hour at Veil (Forrest Hill location) – 10/20/22
  3. YHC prayed us out. Gave thanks for our ability to get together as Pax. Prayers for health of our family and friends

Final thoughts:

F3 brought me in with the fitness. Getting to know you guys and crushing reps side by side every day reinforces what the Pax is all about. Each of you had a role in encouraging me to step up and lead a Q. I appreciate it.

P.S. If you want to learn more about the Comanches check out ”Empire of the Summer Moon.”

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