AO: The Wood
When: 07/04/2022
Number of Pax: 12
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Shawshank
Introduction
For my first VQ, I wanted to give the pax a little of everything. Small run to 5 different stations. We all survived and now we can enjoy the 4th of July.
Warm-O-Rama
Motivators (6)
Good nights (10)
Michael Phelps (10)
Arm circles- forward and back (10)
Tappy Taps (10)
Mosey jog around parking lot to station 1
The Thang
Thang
Station #1 10 reps each
Step ups (10 each leg)
Blockees
Curls
Shoulder press with coupon
Station #2 10 reps each
Jump squats
Merkins
knees to chest jump
run up hill
Station #3
Bear crawl over berm
10 SSH
Frog hop over back berm
10 big boys
Station #4
10 merkins (regular, derkins, urkins)
10 toe taps
Station #5
Agassis (suicides)
All stations had a patriotic song playing while pax completed the exercises.
Circle of Trust
I spoke about why I am here.
I decided to take small steps in my life to improve it, starting with joining F3 workouts. Keep making the small steps for whatever it is you are trying to improve yourself. Keep supporting the new pax because it helps these newbies when starting out is tough.
Naked Man Moleskin
Thanks the all the pax who came out for my first VQ. Happy 4th and keep it fucking going!!!