A man learns and says something about himself when he steps up to Q for the first time… Once a man progresses through the 1st and 2nd Fs, and he has gotten his mind and body more disciplined and in shape, he finds himself ready and willing to reach out and to give to something bigger than himself. Today that was embodied by our very own Cerrano as he took the opportunity to VQ the warm-up at The Ballroom.

Cerrano:
Quick disclaimer and then we mosey around the Dance Studio and Anytime Fitness down the hill to the bottom cul-de-sac (0.5 miles)
SSH x 25 (IC) with a Happy Jack (squat jump) after each 5
BLIMPS: Burpees x 10 (OYO), Lunges x 10/leg (OYO), IW x 15 (IC), Merkins x 10 (IC), Plank Jacks x 20 (IC), Squats x 20 (IC)

Hand off to YHC:

Let’s talk “Ascending” for a minute… A quote that I like and read to the PAX from John Greenleaf Whittier: “I’ll lift you, and you lift me, and we’ll both ascend together” The way we make it through life is with support. With help from others… We will be “ascending” throughout this workout, so we will need to encourage one another a lot as we go. Modify as needed and simply do what you can do, no more, no less… Keep moving throughout the whole workout. SkyQ can work with our momentum, but if we choose to stand still and do nothing, we will get nothing… A hearty “AYE!” and on to the rest of The Thang:

Mosey to halfway up the hill (0.25 mi) and grab a piece of curb.
Ascending Curb Crawl: Bear crawl across the street do one Merkin, bear crawl back across and “ascend” one additional Merkin up to 10 Merkins.

Mosey up the hill in front of us to the parking lot marked with cones and line up (about 50 yds of lot).

Run down parking lot and at each cone (6) “ascend” (add) 10 Squats (start at 10 going to 60 for a total of 210)

Crab Walk back and at each cone ascend (add) 5 Dips (start at 5 going to 30 for a total of 105)
Take a lap down and around the lot (.25 mi) and grab some wall

People’s Chair until the 6 arrives

Ascending Testicles: Feet on wall at roughly a foot up, then 5 Derkins; ascend feet to 45 degrees, 5 more Derkins; finally BTTW and 5 more Derkins of you got ’em… (#crowdpleaser)

RINSE AND REPEAT

People’s Chair with Ascending Arm Raises: Wall sit, single count arm raises set of 10, then arms out in front, ascend arm raise count to 20, arms out, then 30…

Jail Break back to cars and circle up for some Mary:
LBCs x 20 (IC)
Boat and Canoe x 5 (IC)
Elbow Plank (hold for ascending count around circle)
Hello Dolly x 20 (IC)

And that’s that…

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As we strive to lead and “be more” in our personal lives and to those around us, let us not forget a couple of things… 1. As Whittier penned, we ascend best when together. It’s ok to ask for and get help…  2. In all of our desire to help others, let’s not forget the warning we receive on the plane about the oxygen masks… Secure your OWN mask before helping others. Do what you need to in order to fill your bucket and anchor yourself in truth before over-extending yourself. Be intentional, work hard, and as I tell my 2.0s every morning, #GoBeAwesome…

Helmet Out…