AO: The Wood
When: 12/20/2022
Number of Pax: 24
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Dauber
Introduction
Thank you all for attending my VQ. After 150 posts, hopefully I get this right.
Warm-O-Rama
- Warm-up mosey around the parking lot
- Motivators from 6
- Good Mornings IC x 10
- Imperial Walkers IC x 10
- Arm Circles IC x 10 (forward and reverse)
- Tappy Taps IC x 10
The Thang
The Thang: Four Corners
PAX will move as a group and rifle carry to the center station for 10 burpees before moving on to the next station.
25 reps of each exercise:
- Legs (Lunges, Goblet Squat, Step Ups, Apolo Ohno)
- Arms (Curls, Grady Corns, Skull Crushers, Overhead Coupon Press)
- Core (Big Boys, Leg Raises, LBC, Flutter Kicks)
- Chest/Back (Coupon Press, Bent over Row, Merkins, Lawn Mowers)
Mary
- Flutter kicks
- Heal Touches
- Freddy Mercury
Circle of Trust
I apologized to the PAX for not pulling my weight for the last year. While there are dozens of reasons to not do something (Q, Food Pantry, Q Source) we need to find a way to contribute and give back to the community.
I saw a lot of comments yesterday about the EC Ruck that Rooney and I completed. EC’s shouldn’t be a surprise or an exception. We’ve all made a ton of great strides over the 6 weeks of reindeer games, and we need to keep that momentum up and continue to accelerate through the winter.
Naked Man Moleskin
I’m grateful to the PAX of F3 Plainfield for their support in planning and executing my VQ. There’s no reason I waited this long to take the opportunity to give back and Q a workout.