Just Dance VQ

AO: The Colosseum

When: 10/24/2024

Number of Pax: 36

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Just Dance


Introduction

This is my VQ.

Warm-O-Rama

Side straddle hops x20

Merkins x 10 or so (Listed core principles while in plank position)

Imperial Walkers x 10

Abe Vegodas x10

 

The Thang

Thang one

OYO Parking Lot AMRAP (15 minutes)

  • Start at start line. Exercise. Start 15min timer
  • Complete first exercise OYO 
  • Sprint the parking lot from one light to the other
  • Mosey/Walk recovery to coupon station
  • Complete next exercise, sprint, repeat
  • Challenge pax to complete AMRAP. Will end after 15 minutes
  • Coupon Station Exercises
    1. Coupon Plank Jacks x30
    2. Coupon Press x25
    3. Coupon Curls x20
    4. Coupon Bent Over Rows x15
    5. Coupon Pass Through x10
    6. Blockies x5

Thang 2

EMOM with Power Ball (15 minutes)

Power Ball = 2x reps (there were 6 flashing bouncy balls that the pax pass to one another at the end of each minute. The PAX member with a ball completed double the amount of reps for that next minute).

5 Sets with 10 second counts after each minute to pass the power balls 

  1. 3 (6 with Powerball) Merkins
  2. 3 (6 with Powerball) Coupon Rows
  3. 3 (6 with Powerball) Coupon Overhead Press
  4. 3 (6 with Powerball)  Blockies

3 Sets with 10 second counts after each minute to pass the power balls

  1. 4 (8 with Powerball) Air Squats
  2. 4 (8 with Powerball) Coupon Dead Lifts
  3. 4 (8 with Powerball) Coupon Cleans
  4. 4 (8 with Powerball) Coupon Squats

MARY (5-10min)

  1. LBC’s x20
  2. Flutter Kicks x10 (if someone drops their legs before RECOVER then start over) started over twice
  3. Heal taps IN CADANCE x20
  4. Freddie Mercury’s in CADANCE x20
  5. Star Gazers:  flex all muscles in arms and chest, waist up, your legs, your entire body. Now close your eyes and take some deep breaths and let your body completely melt into the pavement

Circle of Trust

  • In my pre-blast I said I am proud to serve
  • I put that in there cause I wanted to talk about
  • Servitude Leadership
  • Maybe not a catchy name
  • No one wants to be called a servant 
  • But it is a leadership style or philosophy if you will
  • It turned more into a way of life for myself that I wanted to share
  • Put simply it is leading with the intention to support those that are in your charge to achieve their goals
  • It is not about you getting what you want 
  • It is about leading others to achieve their goals 
  • Well what about me?
  • As a servant leader you achieve more because you get to celebrate shared achievements with those you serve
  • It involves support, empathy, influencing, taking ownership and investing in the personal growth of others around you
  • You are living with the intention to make someone else better today than they were yesterday
  • The environment you create helps people get from where they are to where they want to go
  • I strive to live this in my daily life
  • Not just at work 
  • it has made my life more fulfilling and honestly simpler
  • Because I’m not here for me
  • I am here to serve others
  • As men we are all leaders
  • At home, work in our communities
  • We have people that rely on us
  • Our job is to serve them
  • For example
  • Your spouse
  • You heard the saying happy wife happy life?
  • That is servitude leadership 101
  • What do they need to succeed as a mother or professionally?
  • Do they need your help more with the kids
  • Do they need encouragement or a safe place to vent
  • You can help provide that supportive environment for them to succeed 
  • Your Kids
  • Teach them, talk about goals, help them overcome challenges
  • Put yourself in their tiny shoes to walk alongside them through their difficulties
  • Your fellow PAX members
  • Encourage each other to be better
  • Give each other a sense of belonging
  • We are all in this together
  • It’s not like you don’t get personal satisfaction
  • No you get it 10 fold
  • You all experienced this in your life
  • Say your spouse comes home and tells you they got a promotion
  • Fuck yeah, celebrate that shit
  • You played a part in that
  • I bet you stepped up and took the kids to their soccer practice more frequently 
  • So your spouse can dedicate more time to their goal
  • Or you gave your spouse that pep talk they needed when they were about to give up
  • When your kid Aces a math test or gets a call out in school for being an awesome student
  • Hell yeah, give em a big ass hug, high five, tell them how proud you are of them
  • It feels good to celebrate with them
  • It’s because you share that achievement
  • You shaped that environment for them to thrive in
  • When your coworker executes an assignment after you showing them what to do 100 times
  • Smirk and nod your head: and say to yourself its about time that moron did something right 
  • but it feels good to know your support got them there
  • When you pax member reaches a milestone
  • Fist bump, .take a pic, call out on slack
  • You showed up, they showed up, we all get to celebrate that together cause we all were there for each other
  • The bottom line is
  • When people you serve succeed
  • They are better today because of the support you gave them
  • You helped them in some way big or small
  • Celebrate that shared achievement
  • That is why when people give speeches after receiving an award they typically say
  • “I couldn’t have done it without the support of….”
  • They are thanking a servant leader
  • So with that being said
  • Thank you to all of you for showing up for me
  • You are leaders in my life
  • Helping me in my own journey to be better today than I was yesterday
  • And for that I am grateful

Naked Man Moleskin

Bunker was an awesome site Q. He made sure I had all the equipment I needed. Reviewed my workout ahead of time and made suggestions. Gave call outs in slack to get an awesome turnout of 36! What great support. Cutler helped push the front and also offered support the entire planning process. Great clips made me a decorated PAX member. Thanks to him I now have the honor of holding 2 flags (acceleration flag and VQ flag)! Man do I feel noticed! Thanks to all those that came out to support my VQ. Even men from f3 cha-min-wood came out. All the PAX members worked hard and pushed. I saw many going to exhaustion and hot steam coming off of their heads when done. Had fun messing with the PAX and restarting flutter kicks TWICE after PAX members dropped their legs even though I didn’t say recover. All in good fun and added to the core blast. Feedback that I really appreciated: warm up more before sprinting. Don’t want to pull a hammy. Moving equipment from one thang to another takes time and can cause the PAX to wait on you. Also, reciting the core principles while doing merkins isn’t as easy as I thought it would be. Overall, this was such a fun experience. I will be happy to Q again. Thanks again men for making this experience possible!

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