4 hims made their way to the Lumberyard on a beautiful Saturday morning to support me in my first VQ. What an honor to lead these men! Beaver had already run a 10k as a warm up and around 17,000 steps logged before 8am. I wanted this to be a special VQ and to show my respect to Choo Choo who led my first ever F3 workout on November 30th, 2024 I wanted to recreate that day which got me hooked! Here’s how it went down:
Warmarama – 7:00am
- mosey to circle for stretching
- Cherry pickers
- Standing quad stretches
- Arm circles both ways
- Reverse scorpion
- Wilsons wife
- Fudds wife
COP 1 – 7:10am
- wall sits – 1 min x 3
- Wall sit toe touches x 3 total 30 / 15 each toe
- Balls to wall – each PAX member counts to 10 however they want. Everyone holds the position until each Pax member completes a 10 count.
COP 2 – 7:20am
- mosey to play ground
- Curb crawl with the PAX while 1 member does 5 pull ups and 5 ab stretches on the swings – gets back in line and another member goes. X 3
- Lt. Dans while each PAX member does 5 pull ups and 5 ab stretches
COP – 7:35am
- mosey to the field
- gorilla complex
- 8 curls, 8 thrusters, 8 WW3’s with a cindy, 8 – 2 count battle fire hose
- Sprint to mid field and back
- 8 rounds
Finish – Bear crawl to mid field and bear crawl back!
With the legs and shoulders burning the PAX motivated each other through the entire Gorilla Complex! For Motivation and Mental strength we use Choo Choo’s quote “ Grateful to Feel this Pain” and it’s the truth! The PAX pushed each other and our party came to an end at 8am on the dot after the finishing bear crawls.
Shoutout to Yukon who is absolutely killing these workouts with an abdominal strain and it motivates the PAX! No complaints, embraces the pain and it’s an honor to put in work right beside him!
names, numbers announcements
Will start reading more and sharing with the PAX on Fridays over coffee!
Yukon took us out with a nice prayer.
February 8th is approaching the PAX will be prepared.
Time to recover have a nice weekend!
