A couple days before the workout I reached out to Lil E to see if he had any open spots to fill that could be used to get a couple guys a chance to VQ.  Thinking he might come back with a date in late Feb or early March.  It just happened that later that day Lil E reached back out saying the Q for Thursday had to back and needed a sub.  I jumped on my phone to reach out to the two guys I had in mind and Frat Boy stepped up to the challenge.  During the conversation I told him I would share the Q with him.  What I failed to tell him before he committed was that we were going to be using cinder blocks at the workout.  He wasn’t thrilled when I told him, but he moved forward and did a great job for his VQ and honestly never should have turned the Q over to me.  He could have kept going without a problem.

Gave the disclaimer and introduced Frat Boy for his VQ.  Frat Boy grabbed the reigns and we took off with the blocks out around the trail.  Dropped the blocks off by the first post and moved to a parking lot across the street from the park for warmup.

Warm up:

Ran a lap around the parking lot mixing in butt kickers, high knees and karaoke left and right
Side straddle hop – 25
Imperial walker – 25
Merkin – 10
Windmill – 15
Moroccan night club – 25

The Thang:

Indian walk/run around the track – stop at each post using the block for each exercises

Post 1: Beach press – 40
Post 2: Rows – 40
Post 3: Dips – 20
Post 4: Burpees with overhead press – 10
Post 5: Hold block overhead for 45 seconds
American Hammers – 15

At this point Frat Boy turned over the Q to YHC and I decided at that point I didn’t want to run any further.

Low Slow Squat -10
Single leg Squat -10 each leg
Leg raises – 20
**Calf Raises on block – 50

Partner up and wheelbarrow down about 30 yards – switch and come back
**During the calf raises Cooter decided that he was done with using his cinder block and decided to smash it so he wouldn’t have to exercise with it.  Little did he know we were almost done and he had to pick up all the pieces and take it back to COT which was probably harder than just picking up the block.

Returned to COT for 5 minutes of abs.

It was a pleasure to see Frat Boy step up and get his VQ under his belt.  Fantastic job and I was glad I could be a part of the terrible stuff he came up with.  I would recommend that all AOs get Frat Boy on their Q list for Q2!